In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Dynamic Hips (No Measure)


For 3:00: Row @ 2:00 – 2:20 split or Practice Jumprope

50′ of each:

1. Knee Pulls

2. Quad Pulls

3. Side Lunges

4. Glute-activation steps (both sides)

5. Glute-activation walk (both directions)

Movement Prep

10 OH Wall squats

10 scorpions

1:00 hip-flexor stretch (both sides)

10 air squats

Ninja jump progressions (No Measure)

Spend 15 minutes working on ninja jumps (jumping to feet when starting on your knees).

Then, if able, perform ninja snatches with PVC pipes (start from knees and jump to feet in the bottom of snatch).

Metcon (AMRAP – Rounds)

Partner Wod


Partner 1 Runs 600m

Partner 2 Rows for Calories

Switch every 600m

Score is successful 600m run completed + (1) extra 600m run per every 75 calories rowed.

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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