In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

8 minute skill workshop:

Push Press


Metcon (Weight)

EMOM x 8 minutes:


5 Push Presses

*Start light and work up to a moderate load for the day


2 Push Presses @ 80% of your Shoulder Press 1-RM


2 @ 75% of your push press 1-RM (if you know it)

Metcon (3 Rounds for time)

Every 6 minutes for 18 minutes (3 rounds)


600m Run

20 T2B

15 Burpees to 6” target


600m run

20 Hanging knee raises

15 Burpees
Record time for each round

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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