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

View Public Whiteboard

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

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