11/05/2014 (WL,G,M)

 In Workout of the Day

Main – CROSSFIT

CrossFit total Thursday and Friday!

Dynamic Hips (No Measure)

Warmup

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

Fitness

Metcon (Time)

For time

1,000m Row

followed by 6 RFT of:

9 Front Squats, @ 65%

9 Ring rows *90 angle

9 KBS, 2-pood/1.5-pood

Performance

Metcon (Time)

For time

1,000m Row

followed by 6 RFT of:

9 Front Squats, 155/105

9 C2B

9 KBS, 2-pood/1.5-pood

Cool Down

Static stretching:

1:00 holds for:

each quad,

each calf

groin

couch strech *each leg

chest

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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