Crossfit NWA – CrossFit

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Warm-up (No Measure)


1 Minute Row/Run

:30 Glute Bridge (ea side)

1 Minute shuttle RUn

:30 Core

1:00 Calf Work Singles , Doubles, plate Jumps/Hopes etc

:30 Push Up Down Dog

Athletes Choice

Zoom Classes 8:30, 12:00. 5:15pm

Metcon (Time)


For Time:

100 Double Unders or 150 SIngle Unders

75/50 Calorie Row/800m Run (about 3-4:00)

50 Burpee Box Jumps/Up Downs (24″/20″)

75/50 Calorie Row/800m Run

100 Double Unders or 150 Single Unders



Working on the medium-long side for this cardio focused chipper workout

We expect this workout to last between 15-20 minutes


Metcon (Time)

“Double Down”

For Time:

400m Run

100 DU, 50 Sit-Ups, 400m Run

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run


This big, longer chipper workout will challenge our metabolic conditioning

Let’s chip away at the double under and sit-ups movements in manageable chunks

A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first

If we stay under control for the first half, we’ll be able to attack the second half

Find paces and break-up strategies that you see yourself improving upon



500m Row

800m Bike Erg

40/30 Cal AB