In Workout of the Day


Squat Warm Up (No Measure)

Front Squat (75% x 5, 80% x 5, 85% x 5 60% x max reps)

Free Handstand Holds (with spotters) (1 second = 1 rep)

Have 1-2 spotters assist you in achieving a free handstand hold for max time. (spend at least 8 seconds inverted)

3-5 attempts

Metcon (Distance)

EMOM x 7 minutes: 2 HSPU OR HSPU progression on box. Increase difficulty (add 1” deficit every round, 5” max deficit) each round if possible.

*all reps are strict

*Rx = wall hspu

Metcon (2 Rounds for time)

For time:

500m Row (Damper 4)

Rest 5-8 minutes, then.

500m Row (Damper 2)

Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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