West Little Rock CrossFit – CROSSFIT

Shoulder Press (2X15)

3 sets to establish a 15-RM:

Shoulder Press

*5 minute rest between each set

Metcon (Time)

Partner WOD

For time:

300m finger-tip farmer carry @ 35lb/25lb plate, then..

300 Dubs

200 Air squats

100 Push-ups

200 Air squats

300 Dubs

*1 person works while the other person rests. 1 plate per team during farmer carry, switching as needed during the walk.

Cool Down

1:00 each

Couch stretch

inner thigh stretch

seated single-leg toe reach

standing calf stretch

Doorway stretch on rig


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