10/14/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

Muscle-ups

Muscle ups:

1 set max rep bar or ring muscle-ups, then either:

A. 10 minutes working on progressions

OR

B. Every 2 minutes for 10 minutes (5 rounds):

Perform 50% of 1 set max reps

Metcon (3 Rounds for reps)

5 minute clock:

600m run

Max rep wall ball shots (with remaining time)

Rest 4 minutes

4 minute clock:

400m Run

Max rep wall ball shots (with remaining time)

Rest 3 minutes

3 minute clock:

200m Run

Max rep wall ball shots (with remaining time)

Metcon (No Measure)

3 RFQ

:30 plank

20 sit ups

10 mountain climbers (each side)

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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