10/16/2015

 In Workout of the Day


West Little Rock CrossFit – CROSSFIT

Metcon (No Measure)

Every 2 minutes, for 20 minutes (5 sets each) of:

Odd rounds – Front-Racked Alternating Lunges x 8-10 reps each leg with KB

Even rounds – 25 Russian KB swings

Metcon (AMRAP – Reps)

Against a 6 minute clock:

30 Deadlifts @ 50% 1-RM

30 T2B

Max calorie row with remaining time

1cal=1rep

Recover

*spend 3:00 on airdyne or in light jog shaking arms out.

*Foam/PVC roll low back, calves,quads for 5:00

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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