November 18th, 2016

Friday

ANNOUNCEMENT: 

TODAY IS THE IN-HOUSE COMPETITION DAY!!!!! Winners get CrossFit Little Rock t-shirts.  There will be one winner for males and one winner for females. 

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:

30 sec Agility Ladder

30 Bar Hops

X4

STRENGTH:

Bench and DL with Empty Barbell

 

Bench 6x3 @75%-This Is Scored

Banded Deadlifts 6x3 @65%

METCON:

2 Min Stations

X2 Rds

1-Russian Kettle Bell Swings 70/53

2-Rope Climb or Rope Pulls

3-Wall Ball Shots 20/14

4-Handstand Walks or Shoulder Taps

5- Cal Row

 

ACCESSORY:

 

Stretches

Straddle

Lat Smash

Bicep Smash

Quad Smash

Ankle Smash


MODWOD PROGRAM

WARM UP:

30 sec Agility Ladder

30 Bar Hops

X4

STRENGTH:

Bench and DL with Empty Barbell

 

Bench 6x3 @75%-This Is Scored

Banded Deadlifts 6x3 @65%

METCON:

2 Min Stations

X2 Rds

1-Russian Kettle Bell Swings 70/53

2-Rope Climb or Rope Pulls

3-Wall Ball Shots 20/14

4-Handstand Walks or Shoulder Taps

5- Cal Row

ACCESSORY:

 

Stretches

Straddle

Lat Smash

Bicep Smash

Quad Smash

Ankle Smash

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