Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

7:00

2 Rounds

1:00 Cardio

5 Scap Pull Ups

10 K2E from Plank Position

10 Cossack Squats

10 Leg Swings

Metcon (4 Rounds for time)

4 Rnds Every 5:00 complete

12/9 Calories Row/Bike

400m Run

12 Toes 2 Bar (Core)

Target Time 3:00-3:30

Time Cap Rnd – 4:00
Subs

Run Subs (switch to different machine)

500/400m Row

800m C2Bike

30/21 Assault Bike

500/400m Ski Erg

Stimulus

Complete each round as fast as possible resting the remaining time.

If unable to go UB on T2B reduce reps.

Then

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Resting approximately 3:00+/- between lifts. Treat it like a heavy day.

Modified/Scaled

Reduce the reps

12-9-6

or

9-6-3

Newer athletes should focus on mechanics and consistency instead of loading. Ignore the TnGO requirement and instead take a second to establish good setup [position

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