05/14/2015

 In Workout of the Day



West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 8 minutes

Odd-

5 Ring dips/negatives

5 Supine ring rows

Even-

7 Burpee to bottom of the air squat

tgis singles dances mn

*Land and hold for 2 seconds in bottom of air squat. No jump, just return to ground from the bottom of the squat.

Muscle-ups

EMOM x 6 minutes

Rx:

2 Jumping muscle-ups

Rx+:

2 huntsville ontario singles club Muscle-ups

*Perform either bar muscle-ups or ring muscle-ups. Ideally, choose whichever of the two is most challenging for you.

Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes (4 rounds)

Scale:

200m 1995 music singles run

10 push-ups

10 pull-ups OR supine ring rows

Rx:

200m Run

10 Burpees

9 C2B pull-ups

Rx+:

200m true amateur teen webcams Run

10 Burpees to 6” target

3 Muscle-ups

*Record time for each south carolin live web cams round

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.
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