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 :45/:15

Run Row Bike

Russian KBS

Toe Taps

Strict Ring Rows/Pulling

Push Up

Good Mornings

Up Downs

Quick Burg W/U

and Set Up

Strength

Hang Snatch (EMOMx12x2)

EMOM x 12

Complete 2 Hang Snatches.Can be UB or 2 Singles.

Athlete Choice P/S/S

Sub – Hang Power Clean

Metcon (AMRAP – Rounds and Reps)

AMRAPx13

3 DBL DB Burpees 45/35 40/30 35/25

7/5 Strict Pull Ups

21 II Unders
Sub- Banded Strict Pull Ups

II’s- 40 Singles

Work a Weakness or Accessory

Arms & Core

Deficit Pushups

5 sets: 10 reps

Scoring: Load

Athletes Notes

Recommended deficit is 45lb hi-temp plates.

Tricep Dips

4 sets: 10 reps

Scoring: Load

Athletes Notes

*Standing Barbell Curl

4 sets: 10 reps

Scoring: Load

Athletes Notes

*Standing Tricep Extension w/ band

4 sets: 15 reps

Scoring: Load

Athletes Notes

*Standing Tricep Extension w/ band or Cable

4×10

Core

For Time/Quality:

4 Rounds

60 sec plank

30 sec side plank (left)

30 sec side plank (right)

10 Pulse Ups

20 abmat situps

20 Double KB Overhead Hold Marches (Total Steps)

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