September 14, 2016

Wednesday

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:

Coach's Choice

STRENGTH:

Turkish Get Ups

4X2 each side

Between sets - 1 Rope Climb or 4 Pulls

METCON:

15 min Amrap

5 Push ups

10 Burpees

15 Russian Kettle Bell Swings 53/35

20 Kettle Bell Lunges 53/35

ACCESSORY:

Triceps complex

3X10 each side

Abs

3X12

Barbell Sit Ups

Leg drops

Oblique crunch


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Turkish Get Ups

4X2 each side

Between sets - 1 Rope Climb or 4 Pulls

METCON:

15 min Amrap

5 Box Push Ups

5 Burpees

10 Russian Kettle Bell Swings 35/25

10 Lunges 

ACCESSORY:

Triceps complex

3X10 each side

Abs

3X12

Barbell Sit Ups

Leg drops

Oblique crunch

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