Announcements

CFKIDS- Starts Monday Aug 16th. It will run Monday and Wedenesday’s at 3:30-4:15pm. Cost is $65 per child. Minimum age requirement is 6 years old

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run throwing in skills and drills or 2:00 machine

then

:40/:10 of

-OH Plate Circles

-Banded Face Pulls or Pull Aparts or CrossOver Symmetry

-Scorpions

-Dive Bombers

-Toe Taps/ Plate Jumps

-Calf Stretch R/L

-Calf Stretch L/L

-Lunge + Twist

Activation

2 ROUNDS

5 Medball Cleans

10 Alt V Ups

5 Wallballs

20 II Unders / 30 Singles

5 Thrusters (Increase load rnd 2)

Metcon (Time)

2 Person Teams

For Time

2 Rounds

200 II Unders

100 Wallballs 20/14 @10/9′

60 Pull ups or 30 C2B Pull Ups or 15 Bar MU

30 Single DB Alt Devil’s Press 50/35 35/25

****Throughout the workout your team must complete 20 Wall Walks and 25 Thrusters.

Thruster Loads

1.135/95

2. 115/85

3. 95/65

Time Cap 30:00 (:01 per unfinished rep)

You can mix and match PU/MU/C2B if needed
This is a 2 person team workout. Only 1 athlete working at a time.

At any point during the 2 rounds a total of 20 Wall Walks and 25 Thrusters must be completed.

Modifications/Subs

Reduce load or reps

10-15 WW/Thrusters

150 II’s

75 WB

35 Pull Ups

20 DP

Double Unders – 300 Singles

Pull Ups- 25-30 Banded Strict or 60 Ring Rows

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