Crossfit NWA – CrossFit

View Public Whiteboard

Metcon (Time)

“I wanna Build a Snowman”

100 II Unders – Snowman Base

Cals – Snowman Body

50 Burpees – Snowman Head

100 II Unders -Hat

Cals – Eyes

*50 Air Squats – Nose

100 II Unders – Mouth

Cals- Pipe

50 Burpees – Arms

100 II Unders – Buttons

Cals – Scarf

*50 Lunges – Eye Brows

*Indicates Synchro

**All other movements are split however.

Cals

M/M 75

M/F 65

F/F 55

TARGET TIME- 22:00-27:00

TIME CAP – 30:00
Credit- Training Think Tank

Each team will have a whiteboard and marker. Upon completion of each movement 1 athlete will draw a body part of a snowman while in a plank position on the whiteboard. Athletes will alternate drawing. One athlete may not draw the entire snowman .

***WINNERS!!!!****

Make sure team names are on your whiteboard. At the end of each class the coach will take a pic of everyone’s snowman. They will be posted on social media. The winning team will receive 2x$20 gift cards from lululemon.

Subs

2:1 Singles

MODIFIED

50-75 II’s

35-50 Cals

25-35 Burpees

After a rough couple workouts this week and “Chemo” yesterday, this will be a great fun workout to end the cycle.

Warm-up

Warm-up (No Measure)

2:00 Cardio

8:00

15-20 Toe Taps

5-10 Up Downs

20 Core

20 Singles-Dubs

5-10 Burpees

10 Goblet Squats

Athletes choice

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