08/25/2015

 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

Metcon (4 Rounds for reps)

4 rounds of:

1 minute stations

Max calorie row

Rest

Max distance HS walk / Stiff legged bear crawl (Meters) *3ft=1m

Rest

Max Hollow Rocks

Rest

Max bar Muscle ups

Rest

Score is total reps each round

rx+=hs walk

Cool-Down (10 minutes of static stretching)

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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