In Workout of the Day

West Little Rock CrossFit – CROSSFIT

This week we will be focusing on building the Aerobic engine. Keep a pace you can maintain and if you find yourself resting a lot, slow your pace so you can maintain a consistent rate of work.

Prepare For Squats! (No Measure)

15 Minutes Working on Squat Mobility:

Walking Knees to Chest

Walking Butt Kicks

Frankenstein Walks

Duck Walks

1 Minute Goblet Squat Hold with KB

1 Minute Couch Stretch with each Leg

1 Minute PVC Pipe Roll Out On Both Your Quads and Your IT Band.

Metcon (Time)

For time:

400m Run

45 Back Squats 135/95

400m Run

30 Front Squats

400m Run

15 OH squats

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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