05/19/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 8 minutes

Rounds #1 and 5

10 seconds in bottom of ring dip + 10 seconds in top of ring dip

Rounds #2 and 6

5 Wall therapy squats

Rounds #3 and 7

7 Jumping ring dip negatives

Rounds #4 and 8

10 Sots presses with PVC pipe

Metcon (Weight)

Every 90 seconds for 12 minutes (8 rounds):

1 Behind the neck Push Press + 1 OHS

(Return bar to high bar position on back)

1 Heaving snatch balance + 1 OHS

(Return bar to high bar position on back)

1 Snatch balance + 1 OHS

*Start light and slowly build to moderate weight

Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes (4 Rounds):

Rx+:

3 Muscle-ups

30 Dubs

2 Muscle-ups

20 Dubs

1 Muscle-up

10 Dubs

Rx:

12 Pull-ups

60 Singles

8 Pull-ups

40 Singles

4 Pull-ups

20 Singles

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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