Thursday Jan 31

Crossfit NWA – CrossFitWarm-upAMRAPx5 Junk Yard Dawg Mirror Burgener Warm UpStrength/Skill10:00 First w Empty BB 5 Snatch Grip Deadlifts 5 Dip/Drive/High-Pull (123,456,) (Keep the bar close) 5 Muscle Snatch (Speed on turnover) 5 OHS (focus on strong OH Position)...

Wednesday Jan 30

Crossfit NWA – CrossFitWarm-upAMRAPx10 50′ Shuttle Run 10 Slam Balls 25′ Inch Worms 20 Mtn Climbers 25′ Toy Soldiers 20 Alt LungesMetcon (AMRAP – Rounds and Reps)Double AMRAPAMRAPx8 200m Run/Row 7 Up Downs 14 Alt Single Arm Front Rack DB...

Tuesday

Crossfit NWA – CrossFitWarm-upAMRAPx6 10 Cal 5/5 H2H RKBS :20 Scap Pull UpStrength/Skill (No Measure)3 Sets8 KB or BB Up Right Rows 4 Strict Pull Ups rest 1;00 b/t setsMetcon (AMRAP – Rounds and Reps)AMRAPx1212 KBS 53/35 10/8 Cal 8 Pull UpsMetcon (AMRAP...

Happy Monday

Crossfit NWA – CrossFitWarm-up”Roxanne” 1 Air Squat every time you hear” Roxanne” and 1 Burpees every time you hear “red Light” Then directly into 5 :00 f Duck Walk Side Lunges Weighted Step Uo=Back Squat (EMOMx10)3 reps...