Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Run/Row/Bike

:50/:10

Plate Jumps

DB Box Step Ups

Single Arm DB S2OH :25 R/A :25 L/A

Scorpions

Alt DB Snatch

Calf Stretch :25 R/L :25 L/L

Core

DB Goblet Squats

into

Banded Pick 2-3 movements

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Metcon (AMRAP – Rounds and Reps)

20 Wallballs 20/14 @10/9′

15 Power Snatch 95/65 (75/55)

20 GS Box Jumps 24/20

15 S2OH 95/65 (75/55)

20 Calories Row/Bike/Ski Erg or 200m Run or 50 II Unders

Core

Optional

3-4 Sets

20 V Ups

20 Deadbugs https://youtu.be/5-KpDfJGMHM

20 Alternating V Ups

1:00 Side plank (each side)

*Sub any movement with GHDSU

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