April 1, 2016

Friday

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 3 Bench Press (Coach pick weight)

METCON:

PARTNER WOD

One Partner Rows 500M while the other partner performs reps, then partners switch roles

200 Air Squats

One Partner Runs 400M while the other partner performs reps, then partners switch roles

200 Sit-ups

One Partner Rows 500M while the other partner performs reps, then partners switch roles

200 Push-ups

EXTRA CREDIT:

4 x 20 Lunges

or 

4 x 15 Sit-ups

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

5 x 3 Bench Press @ 75% 1RM

METCON: 

PARTNER WOD

One Partner Rows 500M while the other partner performs reps, then partners switch roles

200 Air Squats

One Partner Runs 400M while the other partner performs reps, then partners switch roles

200 Sit-ups

One Partner Rows 500M while the other partner performs reps, then partners switch roles

200 Push-ups

 

EXTRA CREDIT:

4 x 20 Lunges

or 

4 x 25 Sit-ups

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