In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

10 minute skill work shop:

Kipping pull-ups from box


Metcon (Weight)

EMOM x 8 minutes (10 rounds)


5 Jumping kipping pull-ups from box


1 weighted pull-up

*Work up to a max effort for the day
Only Rx+ needs to record their 1-RM weighted pull-up

Weighted Pull-ups (emom x 8:00 increase weight each set)

Metcon (AMRAP – Rounds and Reps)

Battleground “Cindy”

20 Minute AMRAP:

1 athlete begins “Cindy” while their opponent performs 30 Dubs (50 singles for Rx). Once the athlete on the jump rope finishes they switch roles with their opponent and begin their Cindy. They continue switching every 30 Dubs/50 singles, picking up where they last left off each time they return to their round of Cindy. The goal is to try and get more rounds of Cindy than your opponent.

*1 vs 1 (can be 2 vs 2 as well).

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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