10/16/2014

 In Workout of the Day

Main – CROSSFIT

Metcon (No Measure)

Fitness &

Performance

20 unbroken overhead lunges 85/65# (walking)

4×20 @ 0:60 rest

Metcon (Time)

Fitness –

Breathing work

1 KB swing, 1 breath

2 KB swing, 2 breaths

3 KB swing, 3 breaths…continue until you reach 10 KB swings.

*Perform 10 air squats at the top of every minute

*Unbroken sets preferred.

Performance-

1 C&J, 1 Breath

2 C&J, 2 Breaths

3 C&J, 3 Breaths…continue until you reach 6 C&J.

rx 135/95

rx+ 165/115

*Perform 10 air squats at the top of every minute

*Unbroken sets preferred.

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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