06/29/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

5 minutes of Cindy (No Measure)

5 Pull-ups

10 Push-ups

15 Air Squats
50% intensity

Back Squat

Every 2 minutes for 16 minutes (8 sets)

Back Squats

Sets 1-3

4 @ 75% 1-RM

Sets 4-6

3 @ 80% 1-RM

Sets 7-8

2 @ 85% or AHAP

Scale =

Start with moderate load and then build to a heavy set of 2.

*Record heaviest set of 2

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

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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