Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Partner Warm Up 8:00

1:00 Cardio / Plank

Rotate

1:00 Alt Box Step Up/Wallballs

Rotate

1:00 Core/Plate Jumps or Jump Rope

Rotate

1:00 Russian KBS/Dive Bombers

Rotate

Grab Your Valentine and Throw Down

Metcon (3 Rounds for reps)

Partner I Go You Go

A.EMOMx14 (Alternating Rounds)

8 GS Box Jump 24/20″

Remaining time Max Calorie Row(do not reset rower)

Athlete 1 completes 1 round of Box Jumps/Calories while A2 rests. Alternating

A1 Odd

A2 Even

*Score is total # of calories.

Rest 3:00

AMRAPx12

4 DBL DB Thrusters 45-50/30-35

6 Toes 2 Bar

24 II Unders

Athlete 1 must complete a full rnd of thrusters, Toes 2 Bar, and II Unders

*Score is total # of reps completed.

A1 will complete a full round (27 reps) while A2 rests.

rest 2:00

AMRAPx6

C.Max American KBS 53/35#

Every minute on the minute complete 4 burpees.

Alternate b/t partners as needed.

*Score total # of KBS
These should be all out sprint intervals

Part A

The box jumps should take less than :20 to complete (reduce reps as needed).

Part B

Each round should take less than 1:00 to complete. Reduce reps or modify movement to make it a sprint and stay moving.

Part C

Pick a rep scheme you and your partner can ensure 1:1 work rest ratio. 10-20 reps before alternating

Subs

8 GS Box Jumps 20/14 or Step Ups

Knee Raises or Sit Ups

1:1 Singles for this wod. Keep it a fast sprint

Individual/Solo

Complete workout 1:1 (work:rest)

Home WODS

Metcon (3 Rounds for reps)

Partner I Go You Go

A.EMOMx14 (Alternating Rounds)

8 GS Box Jump 24/20″ or Jumping Lunges/Air Squats

Remaining time Max Calorie Row(do not reset rower) or Burpees

Athlete 1 completes 1 round of Box Jumps/Calories while A2 rests. Alternating

A1 Odd

A2 Even

*Score is total # of calories.

Rest 3:00

AMRAPx12

4 DBL DB Thrusters 45-50/30-35 or wallballs

6 Toes 2 Bar or sit ups

24 II Unders or lateral/plate jumps

Athlete 1 must complete a full rnd of thrusters, Toes 2 Bar, and II Unders

*Score is total # of reps completed.

A1 will complete a full round (27 reps) while A2 rests.

rest 2:00

AMRAPx6

C.Max American KBS 53/35#

or

Alternating DB Snatch

Every minute on the minute complete 4 burpees.

Alternate b/t partners as needed.

*Score total # of KBS

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