09/09/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

Bet You guys loved the wod not being up until 5:15 am today:)

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.

Mobility

Shoulders

Ext Rot

Int Rot

1st Rib

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Tabata Row for Calories (Calories)

:20 hard

:10 easy

4:00 total

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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