November 16th, 2016

Wednesday

ANNOUNCEMENT: 

We will be CLOSED at both locations November 24th & November 25th due to the Thanksgiving holiday. We will be open Saturday, November 26th at CrossFit Little Rock ONLY 9AM - Noon

RX PROGRAM

WARM UP:

Row Roulette/Bowling

X4

 

2 Min

Max Broad Jump

STRENGTH:

Overhead Squat

10 Empty Barbell

8 @50%

6@60%

4x4@ 65%

METCON:

Active Recovery

1 Mile Run

50 Burpees

50 Box Jumps

1600 m Row

 

ACCESSORY:

 

Banded Lat Pull Down-50

Clock Lunges 3x2ea side

 

Abs

50 Barbell Sit Ups

50 Superman

 

Stretches

Banded IT Band

Banded Ankle

Couch

Puppy Dog


MODWOD PROGRAM

WARM UP:

Row Roulette

X4

 

2 Min

Max Broad Jump

STRENGTH:

Overhead Squat

10 Empty Barbell

8 @50%

6@60%

4x4@ 65%

METCON:

4 Rds

200 M Run

10 Burpees

10 Box Jumps

After Rds 500 M Row

ACCESSORY:

 

Banded Lat Pull Down-50

Clock Lunges 3x2ea side

 

Abs

50 Barbell Sit Ups

50 Superman

 

Stretches

Banded IT Band

Banded Ankle

Couch

Puppy Dog

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