In Workout of the Day


(No Measure)

20 air squats

20 front squats with PVC

10 stick sit-ups (https://www.youtube.com/watch?v=EuxOGZkyRzM) OR progression https://www.youtube.com/watch?v=HWbB2TibiE0

20 Goblet squats

Metcon (4 Rounds for reps)

E2MOM x 8 minutes (4 rounds):

50% max rep strict pull-ups OR supine ring/bar rows.

Metcon (Weight)

-Every 90 seconds for 12 minutes (8 rounds and 16 reps total):

Perform 2 Hang cleans with 5 second hold in the bottom position of each rep.

*Add 5-10 pounds from load used on 02/26/2015.

Metcon (Time)

For Time: 20/18/16/14/12/10/ 8/6/4/2-


*7 stick sit-ups between each round.

Time cap = 15 minutes

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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