Saturday

Crossfit NWA – CrossFitWarm-upWarm-up (No Measure)Skills & Drills High Knees Butt Kickers Knee 2 Chest Quad Stretch Toy Soldier Lunge + Twist Calf/Achilles Stretch Bear CrawlMetcon (AMRAP – Rounds and Reps)”Deck of Cards” AMRAPx25 Hearts =...

Friday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Tabata 4 intervals Ea :20/;10 Bike/Shuttle Run/Row Overheard Circles Squats Active Spiderman into **Toomey 5 BTN Press 5 BTN Press Qtr Sqt 5 Jumping Back Sqt 5 Sotts Press or Strict Press 5...

Thursday

Crossfit NWA – CrossFitWarm-upWarm-up (No Measure)1:00 @ each Station 1: Bike /Rower (Increasing Intensity Each Round) Station 2: Inchworms Station 3: Shoulder Taps KB Deadlifts DB/KB FLoor Press Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5...

Wednesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 (8:00) Row/Bike /Ski increasing effort 2 Rounds 5 Push Up + Down Dog 10 Sit Ups 5/5 SA DB Arnold Press 10 Wall Squats (therapy)Metcon (AMRAP – Rounds and Reps)AMRAPx18 5 Push...

Tuesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)GROUP WARMUP (0:00 – 12:00) :30/:10 Easy Bike/Row/Run Banded Good Mornings Box Step-ups Moderate Bike/Row/Run Banded Pull Aparts Lateral Box Step-ups (15 Seconds Each Side) Faster...