In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Warm-up (No Measure)

5:00 on Double under Progessions

5:00 working on the Push Press and Push Jerk

10 Dubs + 10 S2OH @ 75/ 35

15 Dubs + 6 S2OH @ 95/ 55

20 Dubs + 3 S2OH @ 115/75

Metcon (Time)


10 S2OH @115/75

50 Dubs

Scale=100 singles for dubs

Metcon (No Measure)


3 rounds

15 Ext Rotations with 2.5 lb or 5 lb plate

15 Single-Leg Hip Bridges (each Leg)


Walk from the Pushup into the Planch push up performing 1 rep every few inches.

5×5 at the hardest maintainable position with :30 of rest between sets.

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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