In Workout of the Day


Jump rope progressions. (No Measure)

20 single jumps

20 power jumps

20 pikes

20 jump tucks

20 butt kickers

5 Inch worms

10 quad pulls

20 singles

20 power singles

20 double taps

20 Double unders

Fitness & Performance

“Flight Simulator” (Time)

5 Double Unders

5 Burpees

10 Double Unders

5 Burpees

15 Double Unders

5 Burpees

20 Double Unders

5 Burpees

25 Double Unders

5 Burpees

back down to 5 Double Unders

*scale to double taps

Metcon (AMRAP – Reps)

For Quality:


3X Max reps Ring rows from parallel


3X Max reps Kipping pull ups

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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