05/05/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

8 minute skill workshop:

Handstand hold

Accumulate 60 seconds against wall

Rx+:

Free standing with spotter

Metcon (Time)

EMOM x 10 minutes

Max L-sit

*If you are lasting longer than 30 seconds then increase the difficulty on the next round (put plate under heels, perform on rings, etc.)
Record longest set and hardest progression used.

Metcon (Time)

For time-

21/18/15/12/9/6/3

Ground to overhead

Box Jumps

Rx:

G2OH @ 75/55

Step-ups @ 20”

Rx+:

Power snatch @ 75/55

Box jump/step-up overs @ 24”

Time cap = 18:00

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.
Recent Posts