July 22, 2016

Friday

ANNOUNCEMENT: 

  • CrossFit Little Rock will be CLOSED this Saturday due to lack of coaching coverage. However, our sister location Central Arkansas Strength & Conditioning - Downtown will be open 9am - 12 pm.  The address is 229 W. Capitol Ave.  There is construction outside of our building so we do not have a sign, but we will have red balloons on the door so you know how to find us.  So come on in and enjoy the AC and get in an awesome WOD.
  • If you would like to buy one of the newest CFLR shirts go here to check them out and customize them! http://crossfitlittlerock.g2ohcustom.com/

RX PROGRAM

WARM UP:

Resistance Running-Partner-5 Each

1 Rd of Med Ball Warm-up

10 Overhead passes

10 Chest passes

10 Under hand passes

10 Hollow passes

STRENGTH:

10 Min EMOM

1-5 Bench @75%

2-5 Deadlift @ 75%

METCON:

Partner WOD

100 Burpees

100 Air Squats

200 Mountain Climbers 

50 Partner Clapping Push up

Every 3 Min 20 Sit ups

ACCESSORY:

None


MODWOD PROGRAM

WARM UP:

Resistance Running-Partner-5 Each

1 Rd of Med Ball Warm-up

10 Overhead passes

10 Chest passes

10 Under hand passes

10 Hollow passes

STRENGTH:

10 Min EMOM

1-5 Bench @75%

2-5 Deadlift @ 75%

METCON:

Partner WOD

100 Burpees

100 Air Squats

200 Mountain Climbers 

50 Partner Clapping Push up

Every 3 Min 20 Sit ups

ACCESSORY:

None

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