05/26/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 8 minutes:

Minute #1 and #5

45 seconds banded couch stretch (Right leg)

Minute #2 and #6

45 second 1st rib mobility on barbell (Right shoulder)

Minute #3 and #7

45 seconds banded couch stretch (Left leg)

Minute #4 and #8

45 second 1st rib mobility on barbell (Left shoulder)

Push Press

Every 2 minutes for 14 minutes (7 sets)

Push Press

Set 1

3 @ 60%

Set 2

2 @ 65%

Set 3

1 @ 70%

Set 4

3 @ 75%

Set 5

2 @ 80%

Set 6

1 @ 90%

Set 7

3 @ Heaviest load possible

Metcon (AMRAP – Reps)

EMOM x 10 minutes

Rx:

Odd rounds-

30 seconds max rep Russian KBS

Even rounds-

30 second max step-ups @ 20”

Rx+:

Odd rounds-

30 second max box jump overs/ step overs @ 24”

Even rounds-

30 seconds max rep American KBS

*Max is total reps combined for all 10 rounds

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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