09/11/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Squat Therapy (wall Squats) (No Measure)

PVC-overhead squats: Accumulate 15 reps with a 3-second pause at the bottom. Move Closer to the wall every 3rd repetition.

Slow-Mo Deadlifts (No Measure)

Slow motion deadlifts at a light weight. There will be a 5 second pause at 1) mid shin 2) knee and 3) full extension before reversing the process. Repeat the process 5 times without coming off the bar (instructor will call out when to move to next position).

911 (Time)

-with 90% powerclean 1RM

9 Front Squats

11 Deadlifts

Perform 14 GHD Sit ups or Abmat Sit ups between rounds
7 Rounds For Time

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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