07/27/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

Front Squat

Every 3 minutes for 18 minutes (6 sets):

Front squat x 3 reps

Start with ~60% of your 1-RM then build up to heavy set of 3 for the day

*Front rack or hip distraction mobility between sets.

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
Rx+:

“Marco”

3 RFT:

21 Pull-ups

15 HSPU

9 Thrusters @ 135/75

Rx:

“Fran”

21/15/9

Thrusters @ 95/65

Pull-ups

Time cap = 12:00

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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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