Crossfit NWA – CrossFit

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Aerobic Capacity

Metcon (Time)


Recreational Athlete

4 Sets

1 Min at Fast Pace

2 Min at Easy Pace

2 Min at Fast Pace

*Rest 3 Min between sets.

Total: 20 Min

Experienced Athlete

4 Sets

300m Fast Pace

300m Easy Pace

600m Fast Pace

*Rest between sets equals the total “fast” pace time.

Total: 4800m

•Record your total distance (recreational) or total time (experienced) for each set


Metcon (No Measure)

Arms and Core

**Tricep Dips Static (weighted if needed)

4 sets: 10 reps

Scoring: Load

**Standing Alternating DB Curl

4 sets: 10 reps (each side)

Scoring: Load

**Single Arm DB Kickback

4 sets: 10 reps (each side)

**Standing Alternating DB Hammer Curl

4 sets: 10 reps (each side)

**Preacher Curls

4 sets 10 reps

**Tricep Press Downs Pulley

4 sets 10 reps

**Skull Crushers DB or EZ Curl Bar

4 sets 10 reps

Active Recovery


Light Ride on rower or bike

**Every 5:00 stop and complete some stretching in a area of weakness