October 18, 2016

Tuesday

ANNOUNCEMENT: 

On October 22nd the Downtown location will be CLOSED.  We are closing due to the Susan G Komen race that will be going on downtown.  All the roads to the box will be closed.  Please attend open gym at CrossFit Little Rock on Jessie Road. 

RX PROGRAM

WARM UP:

3 Rds

5 Burpees

10 Banded Pull Aparts

10 Jump Squats

STRENGTH:

10 Min Emom

Odd-2 Strict Press + 3 Push Press

Even-30 Sec Handstand Hold/10 Shoulder Taps

METCON:

Fran

21-15-9

Thrusters 95/65

Pull Ups

ACCESSORY:

50 Banded Good Mornings (fast)

Abs

4 Rds

20 Hollow Rocks

30 Arch Rocks or hold

Stretches

ROMWOD


MODWOD PROGRAM

WARM UP:

3 Rds

5 Burpees

10 Banded Pull Aparts

10 Jump Squats

STRENGTH:

10 Min Emom

Odd-2 Strict Press + 3 Push Press

Even-30 Sec Handstand Hold/10 Shoulder Taps

METCON:

15-12-9

Thrusters 45/35

Ring Rows

ACCESSORY:

50 Banded Good Mornings (fast)

Abs

4 Rds

20 Hollow Rocks

30 Arch Rocks or hold

Stretches

ROMWOD

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