Monday Oct 1st

Crossfit NWA – CrossFitView Public WhiteboardWarm-upDynamic Run/Row/Bike/Skills&Drills 10-15 reps of core push up/burpees lunge+pass banded pull aparts Leg Swings/kip swings Mobility Shoulder/cross over Sy Hips calvesBaseline (Time)Run/Row 400m 40 Air...

Saturday September 29

Crossfit NWA – CrossFitWarm-upDynamic Run/Row/Bike/Skills&Drills 10-15 reps of core push up lunge+pass banded pull aparts Mobility Shoulder Hips calvesMetcon (AMRAP – Rounds and Reps)2 Person Teams alternating RoundsAMRAPx30 5 Wallballs 20/14 3 Box...

Sunday September 30

Crossfit NWA – CrossFitWarm-upDynamic Run/Row/Bike/Skills&Drills 10-15 reps of core lunge kbs spider crawl BB Good Morning 3 Pos Sn/Cl OHS/Sn Bal Mobility Shoulder Hips Duck walk calvesMetcon (AMRAP – Rounds and Reps)AMRAPx15AMRAPX15 1 Power Snatch 2...

Thursday September 27th

Crossfit NWA – CrossFitWarm-upRun/Row/Bile Skills & Drills 10 to 15 reps Core lunge with Passthrough plate jumps push-ups wall balls Barbell Three position clean shoulder to overhead front squat good morning MobilityWeightliftingClean Complex With a 20:00...