In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Coaches choice for general warm-up.

Metcon (No Measure)

EMOM x 10 minutes (10 rounds)

Odd rounds-

2 Weighted pull-ups or Strict pull-up progressions

Even rounds-

Accumulate 15-25 seconds in the L-Sit

Metcon (Time)

In teams of 2-3, complete the following for time-

800m run each (run together), then:

250 Dubs or 500 singles

120 Wallballs

75 Box Jumps/Step-ups

150 Dubs or 300 singles

80 Wallballs

50 Box Jumps/Step-ups

50 Dubs or 100 singles

40 Wallballs

25 Box Jumps/Step-ups

*1 person works at a time once the run is completed. Switch as needed.

Time cap = 30:00

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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