In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 90 seconds for 6 minutes (4 rounds):

30 seconds max DUBs OR Singles (75% intensity)

10 Front squats with medball

Metcon (AMRAP – Rounds)

Every 90 seconds, for 15 minutes (5 sets of each):

Station 1

Accumulate 30 seconds in hollow body hold and 30 seconds in Super man

Station 2

Muscle-Ups or muscle up progressions x 3-5 reps

*Stagger starting station as needed. Record total rounds (out of the 10 possible) that you were able to complete

Metcon (AMRAP – Rounds and Reps)

For as long as possible, EMOM:

20 Dubs or 40 Singles

1 Wallball

*Add 1 rep to the wallballs every round until you cannot complete all of the reps within the 60 second window. Record total rounds completed + any wallballs completed on last round

*Minute 2 = 20 Dubs + 2 wallballs

Minute 3 = 20 Dubs + 3 wallballs


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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