05/18/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2:30 minutes for 10 minutes (4 rounds):

7 Shoulder presses @ 45/35

9 Banded pull throughs ( https://www.youtube.com/watch?v=96XN54mNlEo)

11 Air squats

Shoulder Press

EMOM x 9 minutes

Shoulder Press

Rx+:

Minutes #1-3

3 @ 55%

Minutes #4-6

3 @ 60%

Minutes #7-9

2 @ 65%

*Fast/explosive reps. Record weight used.

Rx:

2 Shoulder press @ 50% body weight

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

200m Run

21 KBS

15 Box jump/step-ups

Partner WOD. 1 person works while the other rests. Alternate every movement. Record rounds and reps.

Example:

Partner A- 200m Run

Partner B- 21 KBS

A- 15 BJ

B- 200m Run

A- 21 KBS

Etc.

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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