05/15/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

Bullet shoulder routine

https://www.youtube.com/watch?v=ACAz6HFj1xE

Push Press

EMOM x 12 minutes (12 sets):

Minutes #1-3

2 @ 70%

Minutes #4-6

2 @ 75%

Minutes #7-9

1 @ 80%

Minutes #10-12

1 @85%

Metcon (AMRAP – Rounds)

With a 10 minute running clock, perform-

Front squats with wallball

Rx:

Every 30 seconds perform 7 reps (20 rounds)

Rx+:

Every 30 seconds perform 10 reps (20 rounds)

*Score is the total rounds completed (out of 20). If you fail to hit 10 reps in the 30 second window, then go to 7 every 30 seconds (record score as Rx). If you fail to hit 7, then go to 4 every 30 seconds (scaled).

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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