Wednesday

Crossfit NWA – NC30Warm-upWarm-up (No Measure)200m Jog at conversational pace Into … 2 ROUNDS 50m High Knees 50m Butt Kickers 10/10 Split Squats 10 Hollow Rocks 10 Arm Haulers Into … 200m Run at workout paceWorkoutMetcon (8 Rounds for time)EVERY 2:00 FOR 8 SETS...

Wednesday

Crossfit NWA – CrossFitWarm-upWarm-up (No Measure)Line Drills to get athletes started 25 feet each: High Knees Butt Kickers Side Shuffle Over/Under the Fence 200m run Then get DBs out… 1 ROUND 10 Scap Pull-Ups 10 Scap Push-Ups 10 DB Deadlifts 10 Hollow Rocks 1...

Wednesday

Crossfit NWA – NC45Warm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 5 DB Up-Downs 5 DBL DB Russian Swings 5 DBL DB DeadliftsStrengthMetcon (Weight)3 SETS 10 Tempo Knees 2 Chest (2111) 15 Hammer Curls 15 DB Floor Press (Score is Weight)Partner WorkoutMetcon...

Wednesday

Crossfit NWA – FITWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Jumping Lunges 20 Russian Twists STATION 2 2:00 Hard Bike 1:00 EZ Bike 1:00 Hard Bike STATION 3 AMRAP 10 DB Press 20 Mountain Climbers STATION 4 2:00 Hard...