Bring a Friend- This Saturday June 5th. All classes. Deck of Cards
Crossfit NWA – CrossFit
Warm-up (No Measure)
BB Warm Up and Calf prep
:30 Plate Jumps/Jumpn Jack, Line Jumps
:30 Paddle Feet (Calf Stretch)
:30 Single Unders
:30 Knuckle Draggers
:30 II Unders
:30 Dead hang Pull Up Bar (Stretch) or Use cage to stretch Chest/Biceps
Odd -5 Clean & Jerk
Even – 35 II Unders *
50 Dubs or Drag or Heavy Rope
*If you’re a ninja w II’s hit 40-50. Do not exceed :30 though
**Murph Recovery Day
*Starting light and building to a moderate-heavy set of 5. You do not have to add weight each round. Add as needed. Does NOT need to be TnGo. Practice resetting hook grip when cycling.
*If you do not have II Unders this is the perfect time to practice them. :30 of attempts.
*(No Single Sub today. If calf Injury sub Ski erg or bike for II’s.
Midline Cash Out
ODD- :45 Max rep Core
Even: 5 Bent Over DB Rows each Side
**Core Options (mix & match)
Plank Hold, Sit Ups, Supermans, Hip Ext, GHDSU, Slam Balls, V Ups, Rower Pike Ups, Plank K2E, BB Roll Outs, Banded or Cable Crunch
DB or Landmine