Announcements
Open Gym M-W-F 0930-11am
Thursday Jan 7th at 5:30pm-FREE On Ramp Class
Saturday Jan 9th – “Chemo”
Saturday Jan 9th 11:30 – FREE YOGA
Crossfit NWA – CrossFit
Bodybuilding
Metcon (No Measure)
AMRAP 12 Minutes
16/12 calorie row
4, 8, 12… Strict handstand push ups
-rest as needed-
Superset each
12-10-8-6-4 (for Weight)
Deadlift
Shoulder Press
-Rest 2-3 minutes-
4 sets (super set)
12 weighted strict pull up
24 weighted hip ext
-Rest 2-3 minutes-
4 sets (super set)
12 Dumbbell Arnold Press
12 Glute Ham Raises
-Rest 2-3 minutes-
4 sets (super set)
12 Dumbbell Front Raise + Lateral Raises
12 Bent over rows
-rest as needed-
AMRAP 15
15/12 Calorie Bike Erg
15 Push Up