In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

5 minute skill workshop:



Perform 1 attempt at a pistol with each leg for each progression

Metcon (AMRAP – Rounds)

EMOM x 10 minutes


1 Pistol progression per leg OR 2 Candlesticks


4 Alternating pistols

Metcon (6 Rounds for time)

Every 3 minutes for 18 minutes (6 Rounds)


Rounds 1/3/5-

150m farmer carry with KB

Rounds 2/4/6-

30 KBS


Rounds 1/3/5-

150m overhead carry with plate @ 45/25

Rounds 2/4/6-

30 G2OH with plate

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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