Special Message for members doing the Gauntlet tomorrow

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Do not workout today if you are doing the Gauntlet tomorrow. Just stretch out, work on skills, recover and relax. Maybe run a mile or row 1K at 70% pace.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Jello Legs (Time)

For time:

21/18/15/12/9/6/3

Rx:

Step-ups

Russian RBS

Goblet squat walking lunges

Rx+:

Step-ups with KB

KBS

Overhead KB lunges

*All movements performed with a single KB

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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