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.

Overhead Squat (3-3-3-3-3)

Work up to a heavy 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min of:

50 lunges holding 1 Dumbbell 50/20

7 OTB burpees

7 Toes to bar

7 Push Press 135/95

Scale as needed.

Rx+ = KB 53/35

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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