10/15/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

Metcon (No Measure)

5:00 to Accumulate 3:00 total in the handstand.

(free-standing or on wall) move away from wall as you are able to progress to free standing

Metcon (Weight)

Every 2:00 x 12

1 Power clean + 1 hang squat clean + 2 push jerks.

start with 50% of your max clean and ad 5-10lbs each round

Metcon (No Measure)

For quality

100 banded tricep extensions

50 strict press @ 10# / 20#

25 Ext rotation with 2.5/5# plate

DB/KB/Plate

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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