May 20, 2016

Friday

ANNOUNCEMENTS:

Don't forget that we are CLOSED this Saturday due to our participation in The Central Arkansas Team Competition at Wellness Revolution. Our team is comprised of members from Crossfit Little Rock. So, PLEASE come and support the CrossFit Little Rock Team!!!  

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Bench Press 5 x 5 (Coach picks the weight)

METCON:

PARTNER WOD

One Partner holds a plank while the other works. 

60 Pull-ups

60 Box Jumps

60 Cleans 135/95

60 Push-ups

EXTRA CREDIT:

4 x 15 Supermans

or 

4 x 20 Russian Twists with Med Ball

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Bench Press 3 x 5 (complete 2 sets at 75% before starting 3 sets of 5 @80%, 1 set @ 80% for as many reps as possible)

METCON:

PARTNER WOD

One Partner holds a plank while the other works. 

60 Pull-ups

60 Box Jumps

60 Cleans 135/95

60 Push-ups

EXTRA CREDIT:

4 x 15 Supermans

or 

4 x 20 Russian Twists with Med Ball

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