In Workout of the Day

West Little Rock CrossFit – CROSSFIT


General warm up + 5 reps of all movements in the wod (sans running)




Russian Dips

Metcon (Time)

For Time

60 Box Jump (stepping down) / step ups

50 Air squats

40 strict pushups

30 Pull ups or Pull up progression (no ring row)

20 GHD/ Sit ups /

1000m Run.

Rx Step ups/sit ups/scaled pull ups or push ups

Rx+ Box Jumps/ghd/strict push ups/ unassisted pull ups

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.
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