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

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
No time limit: try to finish under 30:00

Scale Bench press to 65% 1RM if you cannot bench your bodyweight.

Use Band/Box assisted Pull ups NO KIPPING! Aim for something that allows you to get 10+ reps on round 1

Cool Down

Jog/Row 600M

If you jog, shake your arms out for 200m

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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