Announcements

FAMILY DAY
Saturday at the 10:00 am class members will be allowed to bring their Lil ones to work out with you. **Parents please ber prepared to help to work with your little one to ensure safety. The class will last approximately 45:00.

Saturday 11:15 FREE YOGA with Jenn. Please make sure to reserve your spot. It doers not count as a CF class.

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Cardio

8:00

7 Lunge + Pass Thru

5 Kips Swings

25 Toe Taps

15-20 Core

1:00 Pigeon Pose (ea side)

Banded Hip Mobility

Side Steps

Monster Walk

Glute Bridge

Squats

BS Warm Up

Back Squat (20-10-3-3-1-1-1)

2:00 for Set of 20 and 10. NOT Maxes. Ballpark 60% -70%. Triples and singles 1:30

Post heaviest single for the day as your score

Metcon (AMRAP – Reps)

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 Thrusters 95/65 (75/55)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 Thrusters 115/75 (95/65)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 Thrusters 125/85 (115/75)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 Thrusters 135/95 (125/85)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 Thrusters 155/105 (135/95)

Hard stop at 20 minutes.

Goal – 12-16 minutes of work

RX+

15- 95/65, 12-115/85, 9-135/95, 6-155105, 3-185/125
https://www.youtube.com/watch?v=_oJtaRP80Oo

Thrusters instead of Sqt Cleans

Metcon (AMRAP – Reps)

Scaled/Modified

Beginning on a 4-minute clock, complete as many reps as possible of:

25 hanging knee raises or Sit Ups

50 single-unders

**15 Thrusters

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises or Sit Ups

50 single-unders

** 13 Thrusters

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises or Sit Ups

50 Single Unders

** 11 Thrusters

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises or Sit Ups

50 single-unders

**9 Thrusters

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders or Sit Ups

** 7 Thrusters

Stop at 20 minutes.
Choose a load you can get through 12-16:00 of work. Pixk a load you can move in 1-2 sets tops.

Accessory/Core

Optional (On Own)

2-3 Rnds of:

:40 second Hollow Hold

20 V-Ups

20 Butterfly Sit-Ups

:30 Max Russian Twist

15 Cable Crunches

-Rest 1:00 B/T Sets-

Share