In Workout of the Day

West Little Rock CrossFit – CROSSFIT

This Week is the Definition of CrossFit.
Constantly Varied, Functional Movement, Performed at High Intensity.
Go heavy, Get in the suck and make it your home for a while, Pick up bars, Hit PRs.

Bringing Sally Up (No Measure)

After General Warm up: Use a PVC or light weight and do Wall-Facing OH Squats to that song we all love.

* You should be at a challenging distance from the wall.

Back Squat (10-5-3-2-1-1-1-1)

10@ 50%

5@ 65%

3@ 75%

2@ 85%

1@ 95%

1@ PR (3 attempts)

Metcon (AMRAP – Reps)


GHD sit-ups/Hollow Rocks

4:00 of :20 work/:10 rest

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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