March 17, 2016

Thursday

ANNOUNCEMENTS:

Have you signed up for Festivus Games or are you thinking about signing up?

Remember in March, CrossFit Little Rock is hosting Festivus Games practice every Saturday leading up to Festivus Games at 9am. We will be going over movement standards, WOD strategy, and we will be practicing EVERY WOD leading up to the big day!! This is totally free of charge and open to ANYONE registered or thinking of registering.

SIGN UP TODAY: https://festivusgames.com/register/600/

16.4 will be announce LIVE at 7pm CST @ games.crossfit.com

16.4 will be announce LIVE at 7pm CST @ games.crossfit.com


MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Gymnastics Day

  • Kipping Pull-ups
  • HSPUs

METCON:

AMRAP 13

10 Front Squats, 95/75
20 Ring Rows
30 Deadlifts 95/75

EXTRA CREDIT:

ROMWOD

or 

4 x 250M Row Sprints or 200M Run Sprints


RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

  • Gymnastics Day

  • Kipping Pull-ups
  • HSPUs
  • Muscle-up Progressions

METCON: 

AMRAP 13

10 Front Squats, 135/95
20 C2B
30 Deadlifts 135/95

EXTRA CREDIT:

ROMWOD

or 

4 x 250M Row Sprints or 200M Run Sprints

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