In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Row 500m

20 air squats

20 iron cross

100′ Stiff-leg bear crawl

10 Ring rows SLOW

10 step ups on box

10 sit ups

Foam roll calves for 5:00

Metcon (AMRAP – Rounds and Reps)

20:00 amrap of:

400m Run

15 box jumps 24/20

15 sit ups

15 Pull ups


GHD sit ups and Chest to bar Pull ups

Cool-Down (10 minutes of static stretching)

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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