Monday, April 7th

 In Workout of the Day

Main – WOD

Warm-up (No Measure)

Rx =
4 Rounds (not for time):
10 Wallballs
10 Air Squats

Rx+ =
30 Double Squat Wallballs (not for time)

*Double squat wall ball = 1 air squat before the ball returns.

Metcon (AMRAP – Rounds)

EMOM x 10:
Lateral Burpees over PVC parallette
Rx =
Even- 10 Lateral Burpees
Odd- 150m Row (Or 30 Dubs)

Rx+ =
Even- 200m Row (Or 40 Dubs)
Odd- 12 Lateral Burpees

Cash Out

Rx =
20 Ninja Jumps

Rx+ =
20 Ninja Snatches with PVC pipe or training barbell

*Ninja jump = start from knees and land in bottom of the air squat.

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.
Recent Posts