March 25, 2016

Friday

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/

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

6 x 3 Bench Press (Coach helps pick weight)

METCON:

18 Minute AMRAP

60 Calorie Row

60 Push-ups

60 Sit-ups

60 Overhead Lunges 45/35)

EXTRA CREDIT:

2 x 400M Run

or 

4 x 10 Strict Ring Rows

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

6 x 3 Bench Press (75% 1RM)

METCON: 

PARTNER WOD

18 Minute AMRAP

60 Calorie Row

60 HSPUs

60 Toes to Bar

60 Overhead Lunges (75/55)

EXTRA CREDIT:

2 x 400M Run

or 

4 x 10 Strict Pull-ups

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