Crossfit NWA – CrossFit
Warm-up
8:00
300-400m Run/Row/Bike
into
3 Rounds of
6 Up Downs
30/20/10 Singles/Plate Jumps/II’s
20 Sit Ups/V Ups/Russ Twist
Metcon (Weight)
Strength
EMOMx12
Min 1 – :40 Calories/Goat
Min 2 – 5 Back Squats moderate-heavy **Not failure
Metcon (Time)
Conditioning
For Time
10-20-30-40-30-20-10 of
II Unders
5-10-15-20-15-10-5 of
Wallballs 20/14 @10′
Time cap 13:00
Accessory Work
Shoulder Protocol
RTC rotations
Reverse Flies
Bent Over Row
Foam Roll
Metcon (AMRAP – Reps)
FIT
2 Rounds
1:20 stations w :10 transition b/t
1:00 rest b/t rounds
Station 1
DB Power Clean
Station 2
Flutter Kicks *DB in lockout
Station 3
Lunges *Suitcase
Station 4
DB Deadlift
**Loaded