Monday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 (increasing effort ea minute) into :40/:20 Air Squats Up Downs Push Up to down dog V Ups Samsun Stretch Slow Burpee Air Squat :02 pause in bottom Scorpion BB Warm Up Good Morning Elbow...

Friday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Run/Row/Bike then 1 Rounds 10 KB Push Press (5 ea arm) 10 H2H KBS 50′ SA KB OH Lunge (25′ ea arm) 20 Single Unders/II Unders 15 Sit Ups BB Warm Up 5 BTN Press 5 BTN Press in...

Thursday

Crossfit NWA – CrossFitWarm-upWarm-up (No Measure)Walking In 25′ Increments Quad Stretch Knee to Chest Cradle Stretch Straight Leg Kicks Side Lunges Walking Samson Stretch Walking Spidermans Inchworms In 50′ Increments Side Shuffle (Each Way) Karaoke...

Wednesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):40/:20 Easy Row/Bike BB Deadlift Air Squats Banded Banded Face Pulls Moderate Row/Bike BB HP Cleans + FS Scorpions Banded Pull Aparts Faster Row/Bike Slow Burpees Barbell Warmup 5 Good...

Tuesday

Crossfit NWA – CrossFitWarm-upWarm-up (No Measure):30 / :10 Easy Bike/Row Single Unders Knuckle Drags (Alternating) AbMat Sit-ups (No Arms) or w PVC Moderate Bike/Row Single Unders Box Step Ups DB Good Morning Faster Bike/Row Single Unders Higher Box Step Ups...