06/01/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 6 minutes

Odd rounds:

5 Open-closed shoulders

5 Supine toes to rig

Even rounds:

12 Front squats with wall ball

Shoulder Press

Every 2:30 minutes for 15 minutes (6 sets):

Shoulder Press

Set 1- 5 @ 70%

Set 2- 4 @ 75%

Set 3- 3 @ 80%

Set 4- 2 @ 85%

Set 5- 1 @ 90%

Set 6- 1 @ 95-105% (go as heavy as you’re able to)

Metcon (3 Rounds for reps)

Rx+

2 Minute AMRAP:

25 Wallballs

20 T2B

15 Box jumps/step-ups @ 30″/24″

10 Muscle-ups

Rest 2 minutes

3 Minute AMRAP:

25 Wallballs

20 T2B

15 Box jumps/step-ups

10 Muscle-ups

Rest 3 minutes

4 Minute AMRAP:

25 Wallballs

20 T2B

15 Box jumps/step-ups

10 Muscle-ups

Rx

24″/20″

Hanging knee raises

10 C2B pull-ups instead of Muscle-ups

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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