Crossfit NWA – CrossFit
Warm-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)
“Timed” 1 Round
“Jack”
Push Press
KBS
Box Jumps
Reset
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
M-115-53-24
W-85-24-20