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

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