03/11/2015

 In Workout of the Day


Main – CROSSFIT

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

(No Measure)

6 minute skill workshop:

Double under practice

*If you are proficient with Dubs, work on getting a triple under.

https://www.youtube.com/watch?v=pEyKnZ7phLo

Metcon (AMRAP – Reps)

E3MOM x 12 minutes: Deadlift-

75% x 5, 85% x 3, 95% x 1+

Then..

1 set max reps @ 75%

*Record the total reps that you got for set of max reps @ 95% of your training max.

Metcon (No Measure)

6 Rounds (NFT):

4 Strict HSPU

3 weighted pull-ups or 6 strict supine ring rows

100m farmer walk with 1 KB

*For HSPU, use hardest progression/deficit used on 03/03/2015. Increase weight used each round if able.

Jeff
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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