8/20/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Bench Press Prep (No Measure)

Bench Press – 10 reps

1:00 external rotation work- each side

Bench Press – 5 reps

1:00 internal rotation work- each side

Bench Press – 3 Reps

1 Minute 1st rib work on each side

Bench Press – 1 rep at working weight

*increase weight on bench press reps each set. Ex) 10@95 – 5@135 – 3@185 – 1@205

Bench Press (2-2-2-2-2-2)

3 Sets Max Pull-ups

Perform 3 sets of max pull-ups

*1 minute rest between each round
3 rounds:

Max reps Strict Pull ups

Rest 1:00

Scale= strict ring rows

Rx= Strict pull ups

RX+ = Strict pull ups+ 20lb Kettle bell

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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