03/18/2015

 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

Metcon (AMRAP – Reps)

Fitness:

5×5 bench press

*Record heaviest set

Performance:

E3MOM x 12 minutes:

Bench Press-

65% x 5, 75% x 5, 85% x 5+

Then..

1 set max reps @ 65%

*Record the total reps that you got for set of max reps @ 85% of your training max.

Metcon (AMRAP – Rounds and Reps)

Partner WOD-

20 Minute AMRAP-

200m Run

21 KBS

*Partners switch every round. Non-working partner must perform 25 sit-ups before the two athletes can switch.

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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