GROUP ON RAMPS
Tuesday May 11th, Thursday May 13th, @ 6:30, and Saturday May 15th @ 11:30am
Tuesday May 25th, Thursday May 27th, @ 6:30, and Saturday May 29th @ 11:30am
Crossfit NWA – CrossFit
Warm-up (No Measure)
Chris Hinshaw SKills & Drills
1. High Knee
2. Over Hurdles
3. High Knee Stretch(Knee to Chest)
4. Figure Four
5. Lunge + Reach 1/2 then Lunge + Twist
6. Toe Touch/Frankensteins
7. High Knees (Pump Arms/Legs)
8. Butt Kickers
9. Straight Leg Hops on Balls of Feet
10. Side SHuffle R/L
11. Shide Shuffle + Jumping Jacks
10 RFT of
6 Single DB Devil’s Press. 50/35
6 DB 35/25
7/5 Cal Bike
This wod is taken from hero “Bradley”
Like yesterday this will be a little longer grind but with built in rests.
A1 completes a full round while A
Run- Try to keep consistent split times on these.
KBS- These should be UB throughout.
Burpees- You are fixing to get a :30 rest here so let it ride and GO!
Hey guys, if you have time today, then go for it!
You can choose to do it as Strength or Skill !
PLEASE BE CONSIDERATE OF FOLLOWING CLASS
EMOM x 10
1 Pause Power Clean (Pause at 1″ above knee)
1 Front Squat
1 Split Jerk
Rounds 1&2 @50-70%
Rounds 3&4 @55-75%
Rounds 5&6 @60-80%
Rounds 7&8 @63-83%
Rounds 9&10 Athlete choice. no misses.