September 12, 2016

Monday

ANNOUNCEMENT: 

Please join us September 17th, 9AM - 1PM for CrossFit Little Rock Downtown's GRAND OPENING. We will have a community WOD at 9AM and a Partner WOD at 10AM

RX PROGRAM

WARM UP:

10 Leg Swings-front to back and side to side

10 Hops-front to back and side to side

Inchworms-down

Spiderman-back 

10 Toe Touches

10 Pass Thru

15 Overhead Squats

Empty Barbell

2 Rounds

10 Deadlift

10 Front Squats

10 Push Press

STRENGTH:

None

METCON:

9-11 Rememberance WOD

2001 m Row/1.25 Run

11 Box jumps 30/24

11 Thrusters 125/85

11 Burpees Chest To Bar

11 Power Cleans 170/120

11 Handstand Push-ups

11 Kettle Bell Swings 53/35

11 Toes To Bar

11 Deadlift 170/120

11 Push Jerk 110/75

2001 m Row/1.25 Run

ACCESSORY:

Stretches


MODWOD PROGRAM

WARM UP:

10 Leg Swings-front to back and side to side

10 Hops-front to back and side to side

Inchworms-down

Spiderman-back 

10 Toe Touches

10 Pass Thru

15 Overhead Squats

Empty Barbell

2 Rounds

10 Deadlift

10 Front Squats

10 Push Press

STRENGTH:

None

METCON:

1000 m Row/1000m run

11 Box jumps 24/20

11 Thrusters 75/55

11 Burpees Chest To Bar

11 Power Cleans 95/65

11 Handstand Push-ups

11 Kettle Bell Swings 35/25

11 Toes To Bar

11 Deadlift 95/65

11 Push Jerk 75/55

1001 m Row/1000m run

ACCESSORY:

Stretches

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