March 30, 2016

Wednesday

ANNOUNCEMENTS:

The LAST day to sign up for Festivus Games is April 9th!!!  Don't miss out on a competition that is at your HOME gym.  You have home field advantage!!!!

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:

5 x 5 Back Squat (Coach pick weight)

METCON:

3 Rounds For Time

400 meter Run

21 Kettlebell Swings (35/25)

12 Ring Rows

EXTRA CREDIT:

4 x 10 Strict Press

or 

4 x 10 Push-ups

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

5 x 5 Back Squat @ 75% 1RM

METCON: 

3 Rounds For Time

400 meter Run

21 Kettlebell Swings (35/25)

12 Ring Rows

EXTRA CREDIT:

4 x 10 Strict Press

or 

4 x 10 Push-ups

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