Friday

Crossfit NWA – CrossFitWarm-up (No Measure)2:00 Run/Row/Bike/Ski 15-20 Push-ups 100′ Walking Lunge 15-20 Sit-ups 100′ Farmers Carry (50’s/35’s) 20 Plate Jumps or 50 II Unders :30 Ea leg Calf Stretch 10-15 OH Press & Hold (DB/KB/BB)...

Thursday

Crossfit NWA – CrossFitView Public WhiteboardWarm-up ()Metcon (AMRAP – Reps)”Fortitude” Alternating On the Minute x 30 (15 Rounds): Even Minutes: 15/12 Calorie Row Odd Minutes: 15 BurpeesWhile the workout has a prescribed rep scheme,...

Saturday

Crossfit NWA – CrossFitMetcon (AMRAP – Rounds and Reps)”Paypal” Teams of 3 AMRAP 25: 30 Strict Pull-ups 40 Strict Dumbbell Presses (35’s/25’s) 50 Back Squats* Round 1: 155/105 Round 2: 185/135 Round 3: 205/145 Round 4: 225/155 Round...

Wednesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)9:00 (:30/:10) Row/Bike Lunge + Twist BB Good Mornings Row/Bike Leg Swings OH Plate Circles Row/Bike Arm Crosses PVC/Band Lunge + PassExtended Warm UpBB/PVC 5 Sn Grip Deadlifts Hang Power...

Tuesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 Minute Easy Row/Bike/Run 1 Round: 15 Jumping Air Squats :30 Hollow Hold :45 of Wall Sit 1 Minute Easy Row/Bike/Run 1 Round: 10 Slow Wall Squats (Therapy) :30 Superman w Arm Rotation :45 of...