11/03/2014 (G,M)

Main – CROSSFIT

We will be maxing out via CrossFit Total on Thursday and Friday. Keep coming in regularly but do not overload yourself with a lot of extra work outside of the box.

Dynamic Hips (No Measure)

Warmup

For 3:00: Row @ 2:00 – 2:20 split or Practice Jumprope

50′ of each:

1. Knee Pulls

2. Quad Pulls

3. Side Lunges

4. Glute-activation steps (both sides)

5. Glute-activation walk (both directions)

Movement Prep

10 OH Wall squats

10 scorpions

1:00 hip-flexor stretch (both sides)

10 air squats

Fitness & Performance

Metcon (Weight)

Front Squat- 4×3

*Work up to a moderate 3 and do that weigh across all sets

(G,M) -Medium “Quadaholic” (Time)

100 unbroken air squats and 400m sprint.

Complete this as fast as possible.

Cool Down

7 minutes of Static stretching

1:00 holds:

Hamstrings

Calves

Quads

Hip flexors

Piriformis

Chest

Triceps

POPULAR POSTS

Have You Met Olivia?

Olivia just won our October committed club! She’ll get valuable 1v1 time with a coach to improve lifts, work on nutrition, get some physical therapy,

Buster Douglas

The date is February 10th, 1990. Mike Tyson is the undisputed heavyweight champion of boxing. He knocked out his last victim, heavyweight Carl “The Truth”

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from West Little Rock CrossFit