In Workout of the Day

West Little Rock CrossFit – CROSSFIT

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.

Front Squat (25:00 to work up to 90% and complete:)

ChrisFit Olympics – Pull ups (Scale= ring rows from parallel, 45* and 60*)

Perform 3 rounds of the following:

Max reps strict pull ups

Max reps kipping C2B pull ups

max reps kipping pull ups.

without coming off the bar

Rest 2:00 between rounds

*Pay close attention to your rep quality and stay engaged in the shoulder. this will not be a high-rep score. your goal is quality and keeping rhythm on kipping reps.

Cool Down

light jog while shaking out arms for 4:00

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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