West Little Rock CrossFit – CROSSFIT
(No Measure)
PRE- WOD
Reverse Tabata Row for Calories
10 Iron cross
10 Scorpions
10 ankle, hip, shoulder, elbow, wrist circles
———–
5:00 on Banded Squat Mobility with coach
5:00 on Banded Shoulder Mobility with coach
Metcon (AMRAP – Rounds and Reps)
PARTNER WOD
12:00 amrap
5 burpees
10 Wallball shots
* switch partners each round.
Metcon (No Measure)
Tabata :20 on/ :10 off
Hollow Hold
RX+
Hollow Rocks
Pick What is challenging for you and give it everything you have to last the full :20 each round without compromising your position
