Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Cardio

2:00

Tabata 4 intervals ea

:20/10

wallballs

KBS

KB SDLHP

CORE

ATHLETE CHOICE

Skill Work/Stamina

HSW/Push Up Conditioning (6 Rnds )

1:30x 6 rounds

0:00-0:30 – Max Distance Row/Bike Ski (Shuttle Runs)

0:30-1:30 – Handstand Walk or Handstand Push-Ups

Subs

Bear Crawl

Shoulder Taps

2 Ab Mats optional today
Subs

If you aren’t ready for being inverted and want to work on strengthening shoulders grab a set of DB and do Max DBL DB Shoulder 2 Overhead

Metcon (Time)

200m Run

20 Thrusters 95/65 (75/55)

200m Run

20 Sumo Deadlift High Pulls 95/65 (75/55)

200m Run

20 Overhead Squats 95/65 (75/55)

200m Run

20 Push Press 95/65 (75/55)

200m Run

20 Back Rack Lunges 95/65 (75/55)

200m Run

20 Kettle Bell Swings 53/35 (35/25)

200m Run

20 GS Box Jumps 24/20

200m Run

Time Cap 25:00
Subs

Reduce Loads or Use DB(s)

Row 250/200m

Wallballs

OH Lunge

Russian Swing

Reduce Height or Step Ups

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