Tuesday

Crossfit NWA – CrossFitWarm-upWarm-up (No Measure)3 Rounds with a single light DB… 3 Push Up to Down Dogs 5/5 Single Leg Cross Body DB RDL 7/7 Arnold Presses 9 Cal RowSkillMetcon (No Measure)ON A 10:00 RUNNING CLOCK… Handstand Push-up...

Monday

Crossfit NWA – CrossFitWarm-upWarm-up (No Measure)1:00 Pigeon Pose Each side 1:00 Frog Stretch Each Side Into… AMRAP x 6 MINUTES :30 Bike (Moderate) 5/5 Single Arm RKBS 5/5 KB Bent Over Row 10 Alt. Goblet Cossack SquatsStrengthBack Squat (5×5...

Sunday

Crossfit NWA – CrossFitWarm-upWarm-up (No Measure)8x100m “Easy” Relay Races… then… AMRAP x 8 Minutes 2, 4, 6, 8… Up/Down Broad Jumps Glute Bridges Step UpsWorkoutMetcon (Time)FOR TIME 50 Burpees* into… 5 ROUNDS 12 DB Hang Power...

Sunday

Crossfit NWA – NC45Warm-upWarm-up (No Measure)3 ROUNDS @ 50% EFFORT :30 Row :30 Lunges :30 Run :30 LungesStrengthOverhead Lunge (3 x 50′)3 SETS 50′ Single Arm DB Overhead Lunges (L/R)* -Rest 1:30 b/t Sets- *Very light weight, get comfortable with...