Announcements

GROUP ON RAMPS
Tuesday May 11th, Thursday May 13th, @ 6:30, and Saturday May 15th @ 11:30am
then
Tuesday May 25th, Thursday May 27th, @ 6:30, and Saturday May 29th @ 11:30am

Crossfit NWA – CrossFit

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Warm-up

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

Metcon (Time)

10 RFT of

100m Sprint

15 Wallballs

100m Sprint

6 Single DB Devil’s Press. 50/35

Rest :30

RX+

70/50 DB

30/20# Ball
Modified/Scaled

7 Rounds

100m

10 WB

100m

6 DB 35/25

Rest :30

SUBS

125/100 Row

7/5 Cal Bike

125 Ski

Strategy

This wod is taken from hero “Bradley”

Like yesterday this will be a little longer grind but with built in rests.

Partners

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!

Strength/Skill

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

S (1+1+1)

EMOM x 10

1 Pause Power Clean (Pause at 1″ above knee)

1 Front Squat

1 Split Jerk

Skill/Strength

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.

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