Announcements

Holiday Schedule:
Mon-Tues Regular Schedule
Wednesday 5:30, 6:45, 8:30, 11:30, 3:30, 4:30, 5:30
Thanksgiving Day – Open Gym 7-10:30 (Multiple Workouts posted)
Friday & Saturday – 7:30, 8:30, & 9:30 (WOD posted)

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Activation 10:00

1:00 cardio

10 Cossack squats

10 Bird Dogs

1:00 Cardio

1:00 Mobility

10 Jump Up Step Down

20 Leg Swings ea

Metcon (2 Rounds for reps)

EMOMx10 Rounds.

Min 1- :40 Max Cal Row

Min 2- :40 Parallette/ Shoot Thrus/L-Sits or Slam Balls

Min 3 :40 Max GS Box Jumps 20″ (Everyone)

Score is total # Calories and Box Jumps
During this EMOM you can start at any station and move through in order

You will work for :40 at ea station and rest/transition for :20. You will cycle through ea movement 10 times. Keep in mind it is deload week. avoid redlining. Stay around 80% pace.

Box jumps- Even though it’s 20″ for everyone we still recommend jump up step down just to be safe.

Shoot Throughs – https://youtu.be/sZ9fP4iOmFs

Work a Weakness or Accessory

Skin the Cat –https://youtu.be/ABSpTs17ObA

Rope Climbs – Spanish Wrap https://youtu.be/zBoTgBpkn7o

J Hook https://youtu.be/qFE7pgOrj5w

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