In Workout of the Day


Prepare For Squats! (No Measure)

15 Minutes Working on Squat Mobility:

Walking Knees to Chest

Walking Butt Kicks

Frankenstein Walks

Duck Walks

1 Minute Goblet Squat Hold with KB

1 Minute Couch Stretch with each Leg

1 Minute PVC Pipe Roll Out On Both Your Quads and Your IT Band.

Metcon (AMRAP – Reps)

E3MOM x 12 minutes:

Front Squat-

70% x 3, 80% x 3, 90% x 3+


1 set max reps @ 70%

*Record the total reps that you got for set of max reps @ 90% of your training max.

Metcon (AMRAP – Reps)

5 Rounds:

In 90 seconds perform..

8 Bar facing burpees

8 Box jump/step overs

Max rep deadlifts @ 55% 1-RM with any remaining time

*For example, if you finish the burpees and box jumps in 60 seconds you then perform as many deadlifts as you can in the 30 seconds that remain.

3 minutes between rounds
Record total deadlift reps for each round.

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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