Wednesday

Crossfit NWA – NCCOMPETEA. CONDITIONINGMetcon (Time)3 ROUNDS @ 75% Effort 1000m Row 100 Double Unders 800m RunB. NC60Warm-upWarm-up (No Measure)3:00 EZ Pace on Bike or Row Then… 2 ROUNDS 20 Alt. V-Ups 10 PVC Good Mornings 10 Alt. Cossack Squat Into… 2...

Wednesday

Crossfit NWA – FITWorkoutMetcon (No Measure)1 Round: 4:00 Stations 1:00 Rest b/t Stations STATION 1 Tabata Row STATION 2 Tabata DB Push Press STATION 3 Tabata Sit-ups STATION 4 Tabata Push-ups *Tabata is :20 of work with :10 of rest for 8 rounds (4:00...

Friday

Crossfit NWA – CrossFitWarm-upWarm-up (No Measure)Start off with a class 400m jog! into… AMRAP x 6 MINUTES 6 DB Hang Squat Cleans (light DB’s) 6 DB Push Press 6 DB Bent Over Row 6 Kip Swings or Ring RowsExtended Warm-upMetcon (Weight)ON A 10:00 RUNNING...

Thursday

Crossfit NWA – CrossFitWarm-upWarm-up (No Measure)4 ROUNDS (progress movement every round) :30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts 10 Reps of…Plate DL → Plate Power Clean → Plate G2O → Plate Thruster 10 Reps...

Wednesday

Crossfit NWA – NC45Warm-upWarm-up (No Measure)3 ROUNDS (6 MINUTE CAP) 10 Air Squats 6/6 Box Step-up 5/5 Single Arm Ring Rows 100m RunStrengthMetcon (Weight)EMOM x 14 MINUTES MIN 1 – 7 Tempo Front Squats (30X1)* MIN 2 – 15 Supinated DB Curls...