In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 6 minutes:

Even minutes-

15 Wall balls

Odd minutes-

15 overhead walking lunges with medball

*Scale =

Unweighted body weight lunges with arms locked out overhead

Metcon (Time)

In teams of 2, with 1 person working at a time, complete the following for time:

200 Dubs

50 Strict HSPU

75 Alternating lunges with KB in goblet squat hold

100 GHD sit-ups

75 Alternating lunges with KB in goblet squat hold

50 Strict HSPU

200 Dubs

Time cap = 30:00


Strict HSPU

GHD sit-ups


Kipping HSPU with or without ab mat

Weighted V-ups with 35lb/25lb plate

Overhead walking lunges with 35lb/25lb plate


DB shoulder press (Barbell if needed)

Ab mat siit-ups

Walking lunges without KB

300 single unders

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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