Wednesday, April 2nd

 In Workout of the Day

Main – WOD

Warm-up (No Measure)

Bring Sally Up with Deadlift.

Scale as needed to stay on bar.

Warm-up (No Measure)

2 x 1 minute stationary jumping (without rope) on line on mat. Focus on keeping head up and eyes forward. The goal is to stay on the same spot throughout the drills.

1 minute rest between sets.

Bench Warmers (AMRAP – Reps)

12 Minute AMRAP:
20 Dubs
1 Bench Press
20 Dubs
2 Bench Presses
20 Dubs
3 Bench Presses

*Score is total bench presses accumulated.
Rx =
75/50% Body Weight
Dubs OR 5 Dub attempts

Rx+ =
100/75% Body Weight

Competition WOD.

Cash Out

Accumulate 3 minutes in the bottom of the air squat. Use the rig as needed to get into position. Don’t relax, keep everything active!

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