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

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Warm-up

Warm-up (No Measure)

7:00

Coach Choice

SKILL & DRILLS

Suggestions

1. High Knee Karaoke

2. Over Curdle

3. Knee to Chest

4 Figure Four

5. Lunge + Twist

6. Toe Touch

7. High Knees

8. Butt Kickers

9. Side Step/Shuffle

10. Side Step + Jump’n Jacks

11. Toe Walk

12 Heal Walk

https://youtu.be/VW42KKmjEZY

3:00

Workout Prep

Metcon (AMRAP – Reps)

7am, 8am, 9am Only

Deck of Cards

AMRAP x25

2 Person Teams

Hearts- Burpee Box Get Overs 48″/40″ (Can use hands)

Diamonds – DBL DB Devil’s Press 35/25

Clubs-DBL DB Push Press 35/25

Diamonds- Filly Lunge

J1-10 Rope Climbs

J2-20/15 Bar MU or 30/24 C@B or 40/30 Pull Ups/Ring Rows

Ace- 21 reps

King- 15 reps

Queen- 14 reps

Jack – 13 reps

Metcon (AMRAP – Reps)

10:00am Family WOD

Deck of Cards

AMRAP x15

2 Person Teams

Hearts- Burpee Box Get Overs 24″/20″ (Can use hands)

Diamonds – Single DB Devil’s Press

Clubs-Knee Raises

Diamonds- Broad Jumps

J1-2 Rope Climbs

J2-10 Shuttle Runs (10m =1)

Ace- 21 reps

King- 15 reps

Queen- 14 reps

Jack – 13 reps

Games

Musical Med-ball

and/or

PVC “To the Right/To the Left”

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