06/24/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

(No Measure)

5 minute amrap:

50ft stiff legged bear crawls

7 burpee to bottom of air squat with 2 second hold (no jump or clap, just return to ground to begin next rep)

Shoulder Press

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

Shoulder Press x 5 reps

Rx:

Barbell

Rx+:

Dumbbell

*Start with moderately challenging weight and build up to a max effort set for the day. 2-3 people per group.

**Work on thoracic/calf mobility between sets

Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes (5 sets):

Rx+:

9 Bar facing burpees

3 Deadlifts @ 70% 1-RM

6 BFB

2 DL

3 BFB

1 DL

Rx:

185/115

*This is meant to be a sprint. Shoot for <2 minutes. If it’s taking longer than 2 minutes, lower the load.

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.
Recent Posts