Special Message for members doing the Gauntlet tomorrow

West Little Rock CrossFit – CROSSFIT

Do not workout today if you are doing the Gauntlet tomorrow. Just stretch out, work on skills, recover and relax. Maybe run a mile or row 1K at 70% pace.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Jello Legs (Time)

For time:

21/18/15/12/9/6/3

Rx:

Step-ups

Russian RBS

Goblet squat walking lunges

Rx+:

Step-ups with KB

KBS

Overhead KB lunges

*All movements performed with a single KB

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