February 10, 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:

Snatch Balance 5 x 3 @ 75% 1RM of Snatch

METCON:

 “TABATA”
20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of:
Double Unders
Push-Ups
Abmat Sit-Ups
Box Jump (24/20)
*Complete all 8 rounds before moving to next movement

Score is the total reps completed during all 32 intervals.

EXTRA CREDIT:

Shoulder Complex

Video HERE ------------------>

or

3 x 1 Minute Plank Holds (Rest 30 secs)

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