08/17/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

Jucha’s Warm Up (No Measure)

15 pogo hops

15 air squats

15 toe touches

15 Iron Crosses

15 small shoulder circles (fwd)

15 large shoulder circles (fwd)

15 small shoulder circles (bkwd)

15 large shoulder circles (bkwd)

15 Michael Phelps Back Slaps

15 OH shoulder touches

Single leg squat and push up complex

5-4-3-2-1

Seated Box Jump (5×5)

Do 5 reps every minute, stretch hip flexors and quads between sets. Build to a challenging height.

Metcon (Weight)

Emom x 20

Rx = Squat clean + Front squat @ 80%

Rx+ = Squat snatch + OH squat @ 80%
* coach may adjust your weights as needed.

Cool down

roll quads

Jeff
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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