06/03/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

9 minute mobility workshop:

3 minutes thoracic extension + alternating shoulder flexion

3 minutes 1st rib mobilization with barbell

3 minutes front rack mobilization with or without partner

Metcon (4 Rounds for weight)

Every 3 minutes for 12 minutes (4 rounds):

20 second hold in bottom of front squat

Rx:

Start with moderate load and build as needed

Metcon (AMRAP – Reps)

Partner WOD

14 Minute AMRAP:

2 Pull-ups

2 KBS

2 Push-ups

4 Pull-ups

4 KBS

4 Push-ups

6

6

6

8

8

8

Etc.

*1 teammate works while the other rests.

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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