Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

3:00

Cardio

Run/Row/Bike increasing effort

:40/10

Push + Inch Worm

DB RDL R/L *Go slow and stretch out those hamstrings

DB RDL L/L *Go slow and stretch out those hamstrings

Alt V Ups

Banded Good Mornings

DB Hang Clean + Push Press R/A

DB Hang Clean + Push Press L/A

Extended Warm Up

EMOMx10 increasing in weight

Min 1-3 3 reps Shoulder to OH ( 95/65, 115/85, 135/95 )

Min 4-6 3 (each side) Front Rack Lunge ( 95/65, 115/85, 135/95 )

Min 7-10 Hang Power Cleans ( 95/65, 115/85, 135/95 )

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

2 Person Teams

50 Calories Row/Bike

50 Hang Power Cleans

50 Calories Row/Bike

50 Shoulder to Overhead

50 Burpee Box Jump Overs 24/20″

50 BB Front Rack Lunges

* Alternate b/t rower and Assault (preferred) or C2 Bike

Loads

1. 115/85

2. 105/75

3. 95/65

RX+

75 reps each @ #1 or use 135/95 for BB load.

RX++

Both

Targeted Stimulus – 1 + rounds.
Fun little Saturday team wod. Only 1 athlete working at a time.

50 Cals should take sub 5:00.

BB Movements – should be a load you can complete 8-12 reps UB.

Burpees Box Overs- will be a steady pace. Alternate every 5-10 reps.

Optional Cool Down

5×2:00 intervals

Foam Roll *Low Lumbar, T-Spine, Quads, Hamstring

Banded Hamstring Stretch

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