Monday, July 21st

Main – WOD

(No Measure)

WOD movement review:
– Burpee to plate
– Overhead walking lunges

Metcon (AMRAP – Reps)

Teams of 2-3:
8 minutes to complete: 1200m Run (switch every 300m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 8 minute mark start:

10 minutes to complete: 1 mile Run (switch every 200m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time) at the 18 minute mark start:

12 minutes to complete: 1 mile Run (switch every 200m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
Score is the total reps accumulated for all three stations combined

Cash Out

30 kneeling med ball passes with partner (30 each)

*You and a partner will chest pass a medball back and forth while kneeling upright on the floor

POPULAR POSTS

Confused by Food, Duped by Parking Garages

I woke up and immediately began thinking about how we become adults, and people stopped asking about our favorite medieval window styles, criminal- I prefer

Adult Hours

Do you hold “Regular Adult Hours?” Yesterday, at a nutrition conference. The speaker told us her client shared some great results after doing her program:

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