September 19, 2016

Monday

ANNOUNCEMENT: 

Thank you to everyone that came out in support of CrossFit Little Rock Downtown's Grand Opening.  If you missed the fun we will be having a few events coming up where both boxes can interact with each other.

RX PROGRAM

WARM UP:

Together

High knees

Butt kicks

Side shuffle

20 Jumping jacks

20 Toe Touches

 

Empty barbell

Position Cleans together

STRENGTH:

20 min E2mom

First 10 min (5 sets) 3 cleans

Next 2 sets 2 cleans

Last 3 sets 1 clean

Working up to a 1 RM

METCON:

20-18-16-14-12-10-8-6-4-2

Russian Kettle Bell Swings 70/53

Box jumps 24/20

ACCESSORY:

50 banded good mornings

 

Abs

Plank wars

 

Stretches

Scorpion

Straddle

Calf 

Couch


MODWOD PROGRAM

WARM UP:

Together

High knees

Butt kicks

Side shuffle

20 Jumping jacks

20 Toe Touches

 

Empty barbell

Position Cleans together

STRENGTH:

20 min E2mom

First 10 min (5 sets) 3 cleans

Next 2 sets 2 cleans

Last 3 sets 1 clean

Working up to a 1 RM

METCON:

20-18-16-14-12-10-8-6-4-2

Russian Kettle Bell Swings 53/35

Box jumps 20/20

ACCESSORY:

50 banded good mornings

 

Abs

Plank wars

 

Stretches

Scorpion

Straddle

Calf 

Couch

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