12/19/2014

 In Workout of the Day

Main – CROSSFIT

Fitness

Metcon (Time)

Lunges 4X20

Rest @ :50

Hold either 20lb dumbells or 35lb kettle bells in each hand to the side.

Even with assigned rest this is for time.

Metcon (Time)

100 Double unders

5 rounds of Cindy

80 Double unders

4 rounds of Cindy

60 Double unders

3 rounds of Cindy

40 Double unders

2 rounds of Cindy

20 Double unders

1 round of Cindy

Performance

Metcon (No Measure)

1) Clean-grip DL):

50%x5, 60%x3, 70%x2, 75%x1, 80%x1, amrap @ 85%

2) Metcon

3) Rack Jerk:

70-80%

6X2

**Pauses removed but still finding ceiling with eyes and aggressively driving head into neutral**

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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