April 7, 2016

Thursday

ANNOUNCEMENTS:

FRIDAY WE ARE MAXING OUT ON BENCH!!!!  So show up ready for some Muscle Beach Madness!  Maybe Walt will show us all how it is done!

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 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:

Cleans

4 x 5 (Coach helps select weight)

METCON:

12 Minute AMRAP

10 OHS (45/35)

10 Push Presses

200M Run

EXTRA CREDIT:

ROMWOD

or 

Weighted Shoulder Complex

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Cleans

4 x3 @ 70%

METCON: 

12 Minute AMRAP

10 OHS (75/55)

10 Push Presses

200M Run

EXTRA CREDIT:

ROMWOD

or 

Weighted Shoulder Complex

Comment