Crossfit NWA – CrossFit
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