November 23, 2016

Wednesday

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:

400 m Run or Row

Inchworms-Down

Spiderman-Back

30 Sec Hollow

30 Sec Hip Bridge

High Knees-Down and Back

Butt Kicks-Down and Back

Burgener Warm Up

 

STRENGTH:

Snatch

5x4 @ 65%

METCON:

4 Rds

400 m Row

10 Front Squats 95/65

8 Handstand Push Ups

ACCESSORY:

Weighted Hip Bridges

 

 

Abs

3 Rounds

12 Partner Leg Drops

12 Partner Russian Twist

12 Partner Med Ball Sit Ups

 

Stretches

Quad/Calf/Bicep/Lat/Chest Smash

Saddle

Scorpion


MODWOD PROGRAM

WARM UP:

400 m Run or Row

Inchworms-Down

Spiderman-Back

30 Sec Hollow

30 Sec Hip Bridge

High Knees-Down and Back

Butt Kicks-Down and Back

Burgener Warm Up

 

STRENGTH:

Snatch

5x4 @ 65%

METCON:

4 Rounds

200 m Row

8 Front Squats 45/35

8 Box Handstand Push Ups

ACCESSORY:

Weighted Hip Bridges

 

 

Abs

3 Rounds

12 Partner Leg Drops

12 Partner Russian Twist

12 Parnter Med Ball Sit Ups

 

Stretches

Quad/Calf/Bicep/Lat/Chest Smash

Saddle

Scorpion

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