Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds of

15/12 calories

10 Dbl Dumbbell Hang Power Cleans + Press (light/moderate)

5 Spiderman Lunge Stretch (each side)

5 Up downs (burpee without push up)

5 box get over (start low and increase height each round)

Strength

3 Position Halting Clean Deadlift (5×3)

Every 1:30 complete a set.

pause 1 ” off the ground, pause 1″ above knee, pause at bottom of down

drop bar and reset if it helps keep form

Halting Clean Deadlift – https://youtu.be/iU0sJrF9OTc

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Person Teams

AMRAPx20

30/21 Calories Row/Bike

30 Burpee Box Jump Up Overs 24/20

30 Deadlifts 115/85 (95/65)

30 Shoulder to Overhead 115/85 (95/65)
Only 1 athlete working at a time/ Split reps as needed.

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