In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)


Reverse Tabata Row for Calories

10 Iron cross

10 Scorpions

10 ankle, hip, shoulder, elbow, wrist circles


5:00 on Banded Squat Mobility with coach

5:00 on Banded Shoulder Mobility with coach

Metcon (AMRAP – Rounds and Reps)


12:00 amrap

5 burpees

10 Wallball shots

* switch partners each round.

Metcon (No Measure)

Tabata :20 on/ :10 off

Hollow Hold


Hollow Rocks

Pick What is challenging for you and give it everything you have to last the full :20 each round without compromising your position

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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