In Workout of the Day


Foundational Strength #2 (No Measure)

5 Minutes AMRAP (light to moderate intensity):

5 goblet squats

6 supine ring rows/pull-ups

10 burpees

*Increase the difficulty every round if you were able to easily go unbroken with previous round movement variations.

(No Measure)

L-sit and L-sit progressions



EMOM x 8 minutes:


15 Second L-sit progression on parallettes or boxes


15 second L-sit on high or low rings

*Place weight under heels and keep heels 1” above weight to increase difficulty.

Metcon (Weight)

Every 90 seconds for 15 minutes (10 minutes)


1 power cleans + 2 front squats + 2 shoulder to overhead

*Start with light weight and increase each round as desired.


1 power clean + 1 squat clean + 1 front squat + 1 split jerk

*Start with 40% of your 1-RM and increase each round as needed.

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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