September 15, 2016

Thursday

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:

Ab mat Game

Coach 

3 Down and Backs Jog

Inchworms-Down

Spiderman-Back

20 Jumping Jacks

10 Windmills

30 sec Gobbler Squat

Over/Under-Down and Back 

Broad Jump

10 Banded Pull Apart

STRENGTH:

Bring Sally Up

Back Squats 135/95 

METCON:

4 Rounds

5 Strict Handstand Push Ups + 5 Kipping

5 Strict Toes To Bar/5 Kipping

20 Wall Ball Shots 20/14

ACCESSORY:

ROMWOD


MODWOD PROGRAM

WARM UP:

Ab mat Game

Coach 

3 Down and Backs Jog

Inchworms-Down

Spiderman-Back

20 Jumping Jacks

10 Windmills

30 sec Gobbler Squat

Over/Under-Down and Back 

Broad Jump

10 Banded Pull Apart

STRENGTH:

Bring Sally Up

Back Squats 135/95 

METCON:

4 Rounds

10 Box Handstand Push Ups

10 Knee Raises/Ground Toes To Bar 

10 Wall Balls

ACCESSORY:

ROMWOD

Comment