10/12/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Back Squat (3×12 to establish 12-rep max)

3 sets to establish a 12-RM:

Back squat

*3 minute rest between each set.

Metcon (AMRAP – Reps)

For max reps:

90 seconds of Strict Pull-Ups

Rest 90 seconds

90 seconds of Strict Handstand Push-Ups

Rest 90 seconds

60 seconds of Strict Pull-Ups

Rest 60 seconds

60 seconds of Strict Handstand Push-Ups

Rest 60 seconds

30 seconds of Strict Pull-Ups

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups

Metcon (No Measure)

For Quality:

3 rounds

Run 200m

20 Dumbell Deadlifts *Choose load

20 Hip-Bridges with 2-second pause at top/no pause at bottom

Jeff
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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