Crossfit NWA – CrossFit

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Bench Press (5×10)

Bench Press

5 sets: 10 reps

*Build to a moderate weight and stay the same across all sets

Scoring: Load

Alt. DB Bench + Double DB Bench (5×10)

Alt. DB Bench + Double DB Bench

4 sets: 10 reps (each side) + 5 rep (together)

*Build to a moderate weight and increase across sets

Scoring: Load

Flat Bench DB Chest Fly (4×12)

4 sets: 12-15 reps; light to moderate weight/show strict control throughout.

Scoring: Load

Single Arm DB Skull Crusher (4×12)

4 sets: 12-15 reps (each side)

Scoring: Load

Metcon (Time)

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps II Unders UB etc set

Metcon (AMRAP – Reps)

Death By “??????”

10 meters ot

Burpees
min 1 = 1 rep

min 2 = 2 reps

etc

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