Friday, May 9th

 In Workout of the Day

Main – WOD

(No Measure)

Banded stationary vertical jumps- 10 x 3

Purple/red bands

Rx+ =
Blue bands
Weights anchored to heavy KBs or DBs

Double Tap (AMRAP – Reps)

11 Minute AMRAP:
20 Dubs
1 DL
20 Dubs
2 DL
20 Dubs
3 DL…
Rx =
20 Dubs or 5 Dub attempts

Rx+ =

Cash Out

Rx =
20 single leg deadlifts

Rx+ =
Add weight as needed (going as heavy as strength and balance will allow)

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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