10/12/2015

West Little Rock CrossFit – CROSSFIT

Back Squat (3×12 to establish 12-rep max)

3 sets to establish a 12-RM:

Back squat

*3 minute rest between each set.

Metcon (AMRAP – Reps)

For max reps:

90 seconds of Strict Pull-Ups

Rest 90 seconds

90 seconds of Strict Handstand Push-Ups

Rest 90 seconds

60 seconds of Strict Pull-Ups

Rest 60 seconds

60 seconds of Strict Handstand Push-Ups

Rest 60 seconds

30 seconds of Strict Pull-Ups

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups

Metcon (No Measure)

For Quality:

3 rounds

Run 200m

20 Dumbell Deadlifts *Choose load

20 Hip-Bridges with 2-second pause at top/no pause at bottom

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