September 9, 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:

3 Rds

10 wall balls

5 yoga push ups

10 Pass Thru

STRENGTH:

Bench 5X3 @80%

Banded walks, 8 ea side

METCON:

PARTNER WOD

400 m run....partner holds plate Overhead 45/25

100 Push Ups

100 Burpees Pull ups

800 m run

100 sit ups

400 m run

ACCESSORY:

Stretches

 

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