Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 increasing effort

Cardio

:40/:10

Bent Over BB Rows

Dive Bombers

MB Bear Hug Squats

Lateral jumps over BB or Line

Scorpions

Cossack Squat

Sit Ups

Leg Swings (:20RL/:20LL)

Metcon (3 Rounds for reps)

A. AMRAPx10

3 Strict Pull Ups

10 Push Ups

15 Air Squats or 10 Alt Pistols

*3 Ground to OH 135/95 115/85, 95/65, 75/55 (choose a load you can go TnGo or 3 quick songles)

Rest 3min

B. AMRAPx10

33 – 27 – 21- 15 -9-6-3 reps

Wallballs 20/14 9/10′

II Unders

*200m Run or 15/12 Cals each Round

Rest 3 :00

C. AMRAPx10

10 Single DBL Devils Press (5RA/5LA)

10 DB OH Lunge (alternating steps)

10×10 Shuttle Sprints

You can start at any triplet and rotate through in order. Score is total # of reps completed each AMRAP.
Subs

A.

Ring Rows

Knee Push Ups

B

55-45-35-25-15 Singles

C

20/15 Cals Assault Bike

Share