11/14/2014

 In Workout of the Day

Main – CROSSFIT

WLRCF (Mono-structural Prep) (No Measure)

10 of each of the following:

ankle circles

knee circles

hip circles (hula-hoop)

arm circles both directions

back slaps

shoulder taps

leg swings (lateral)

leg swings (sagittal)

air squats

toe touches (bow and bend)

Gymnastics

15:00 to practice handstand variations with coach

Fitness & Performance

(M) -Short “kcal amrap” (Calories)

5:00 to row for max calories

Recover

3:00

(M) -Short “Run and Dub” (AMRAP – Reps)

Run100m

20 double unders (double unders are scored)

Recover

2:00

(M) -Short “200M sprint” (Time)

Run 200m

Cool-Down (10 minutes of static stretching)

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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