11/04/2014 (WL,G)

 In Workout of the Day


CrossFit total Thursday and Friday!

Dynamic Hips (No Measure)


For 3:00: Row @ 2:00 – 2:20 split or Practice Jumprope

50′ of each:

1. Knee Pulls

2. Quad Pulls

3. Side Lunges

4. Glute-activation steps (both sides)

5. Glute-activation walk (both directions)

Movement Prep

10 OH Wall squats

10 scorpions

1:00 hip-flexor stretch (both sides)

10 air squats


Metcon (Time)

100 Burpees for time

2 C & J at the top of every minute. (95/65)


(WL,G) – Medium “Hell” (Time)

100 C&J for time. (95/65)

*do two burpees at the top of every minute.

Cool Down

Split into two groups and alternate:

Group 1) Row 500m @ 2:30-2:45 split time

Group 2) Stretch hamstrings in front of the rowers for air.

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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