February 11, 2016

Wednesday

ANNOUNCEMENT: Great news...you now will be able to check-in for classes, log your workouts, purchase pro-shop items, and even make changes to your membership all from your smart-phone.  Register for your account here:https://crossfitlittlerock.sites.zenplanner.com/login.cfm

JUST DOWNLOAD THE APP BELOW

Apple iPhones: https://itunes.apple.com/us/app/zen-planner-member-app-for/id1065000091?mt=8

Android Phones: https://play.google.com/store/apps/details?id=com.zenplanner.memberapp

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Overhead Weighted Barbell Lunges (5 Sets)

1 set is from the start of the mats to the wall.  Partner up with someone who plans on using the same weight.

METCON:

AMRAP 12 of:
10 Burpees
20 KBS (53/35)
7 Jerks (135/95)

EXTRA CREDIT:

ROMWOD

or

4 sets of each 30-second

  • Handstand holds
  • Hollow body holds

 

 

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