In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Strict HSPU

1 set max rep strict HSPU
1 set max rep strict HSPU (if you add Ab mats to shorten distance note how many you use in the comments)


Accumulate 1 minute handstand hold against wall (spotter under shoulder if apprehensive)

Bench Press

Every 3 minutes for 18 minutes (6 sets):

Bench press x 5 reps

Start with ~50% of your 1-RM then build up to heavy set of 5 for the day

*Tricep or shoulder internal rotation mobility between sets.

Metcon (Time)

For time:

1 Burpee

10 Box jump overs @ 24/20

2 Burpees

9 Box jump overs

..3/8, 4/7, 5/6, 6/5, 7/4, 8/3, 9/2, 10/1

Time cap = 14:00

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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