In Workout of the Day

West Little Rock CrossFit – CROSSFIT


-Run 100m (down-hill) with hands behind your hips practicing pose method.

-Run 100m (up-hill) hands @ or slightly less than 90* angle, short steps and faster pulls than when you ran down hill.

repeat 3X @ 60% intensity

Metcon (AMRAP – Reps)

20 Min AMRAP

Max Wall Balls

***Everytime you stop, run 400m run. Score is reps of wall balls

Cool Down

walk 200m shaking your arms out and then static stretch for 10:00

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.
Recent Posts