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 Karaoke

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

Then

With Partner complete

5-7 reps f each movement

Metcon (AMRAP – Reps)

“Deck of Cards”

AMRAPx22

Hearts- Single DB Devil’s Press 50/35 35/25

Diamonds- Box Jump Up/Overs 24/20

Clubs- Wallballs 20/14 10’/9′

Spades- Toes 2 Bar or MB Sit Ups

Joker 1 = 1000m Row

Joker 2 = 200 II Unders

Ace-21 Reps

King 15 Reps

Queen 14 Reps

Jack 13 Reps

Score is completed cards.

RX+

70/50 Single DB or 2×45/35

30/24″ Box

30/20 WB

Individual/Solo

Metcon (3 Rounds for reps)

AMRAPx6

Buy In

1000m Row

then

18 Wallballs 20/14

16 Box Jump Overs 24/20″

14 Toes 2 Bar/MB Sit Ups

12 (6/6) Single DB Devil’s Press 50/35 35/25

Rest 3:00

AMRAPx5

Buy In 100 II Unders

then

16 Wallballs 20/14

14 Box Jump Overs 24/20″

12 Toes 2 Bar

10 (5/5) Single DB Devil’s Press 50/35

35/25

Rest 2:00

AMRAPx5

Buy In 100 II Unders OR 500M Row

then

14 Wallballs 20/14

12 Box Jump Overs 24/20″

10 Toes 2 Bar

8 (4/4) Single DB Devil’s Press 50/35 35/25

Extra Credit

Hey guys, if you have time to get some FS in today, then go for it!

If you aren’t feeling it, have a great weekend

Front Squat (3-3-3-3)

Building up to a heavy triple

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