09/02/2015

 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

Skills

10:00 working on ring muscle up progressions.

accumulate 10 progressions at a challenging level.

Metcon (Time)

For time:

400m Run with 25 lb plate

30 ring rows

20 box dips

400m Run (no weight)

rx+= 30 ring muscle ups

*use as little assistance as possible on rows and dips.

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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