In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Bracing sequence


Overhead Squat

Every 3 minutes for 18 minutes (6 sets):

Overhead squat x 3 reps

Start with ~55% of your 1-RM then build up to heavy set of 3 for the day

*Thoracic or 1st rib mobility between sets.

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

7 T2B

14 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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