September 16, 2016

Friday

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:

Med Ball  Partner Warm Up

3 Rounds

10 Soccer Throw Ins

10 Burpees Squat Toss

10 Med Ball Side Pass (standing)

10 Med Ball Sit Ups

STRENGTH:

12 min Emom

Min. 1-3 Bench @ 80%

Min 2-3 Deadlift @ 80%

METCON:

Partner Wod

Buy In-1000 m Row-Partner holds plank

3 Rounds

20 Ground To Overhead 135/85

30 Pull Ups

40 Box Jumps 24/20

Cash Out-100 Med Ball Sit Ups 

ACCESSORY:

Stretches

Pike

Banded shoulder

Calf 


MODWOD PROGRAM

WARM UP:

Med Ball  Partner Warm Up

3 Rounds

10 Soccer Throw Ins

10 Burpees Squat Toss

10 Med Ball Side Pass (standing)

10 Med Ball Sit Ups

STRENGTH:

12 min Emom

Min. 1-3 Bench @ 80%

Min 2-3 Deadlift @ 80%

METCON:

Partner Wod

Buy In-1000 m Row-Partner holds plank

3 Rounds

20 Ground To Overhead 95/65

30 Pull Ups

40 Box Jumps 20/20

Cash Out-100 Med Ball Sit Ups 

ACCESSORY:

Stretches

Pike

Banded shoulder

Calf 

Comment