September 6, 2016

Tuesday

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:

3 Easy Rounds

200 m Jog

5 Over/Unders each side

10 Overhead Squats

STRENGTH:

Back Squat

1X10 @60%

1X8 @70%

2X6 @75%

METCON:

7 Rds 

7 Handstand Push-ups

7 Toes to Bar

7 Wall Ball Shots 20/14

EMOM 3 Burpees

Time cap at 12 min

 

ACCESSORY:

ROMWOD


MODWOD PROGRAM

WARM UP:

3 Easy Rounds

200 m Jog

5 Over/Unders each side

10 Overhead Squats

STRENGTH:

Back Squat

1X10 @60%

1X8 @70%

2X6 @75%

METCON:

7 Rds 

7 Box Handstand Push-ups

7 Knee Raises or Ground Toes to Bar

7 Wall Ball Shots 20/14

EMOM 2 Burpees

Time cap at 12 min

ACCESSORY:

ROMWOD

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