In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Warm up:

Reverse Tabata row :20 – easy :10-hard x 4:00

10 of each:

Iron Cross


Air Squats

Ankle, Hip, Shoulder, elbow, wrist and neck circles.


5:00 Jump Rope Practice

Metcon (AMRAP – Rounds)

EMOM X 20:00


Odd: 30 dubs + 10 KB Swings 53/35

Even: 10 Burpees to 6″ target


Sub 15 Jump Tucks for 30 Dubs

5 burpees instead of 10

Cool Down


Tabata Plank hold :20 on :10 off X 4:00

Reverse Tabata sit up :20 OFF :10 ON X 4:00

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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