In Workout of the Day

West Little Rock CrossFit – CROSSFIT


General warm up + Shoulder mobility with coach

Metcon (AMRAP – Rounds)

E2mom x 12

Odd= 2 MU or 4 MU progression

Even= Accumulate :15 in handstand or highest possible wall walk position

*No score

rest 2:00

Emom x 12

Odd= 20 bodyweight lunges

Even=12 supine ring rows with slow 2-second descent.

Score is rounds with all Lunges and ring rows completed. (12 rounds possible)

Cool-Down (10 minutes of static stretching)

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