Crossfit NWA – CrossFit
Warm-up (No Measure)
7 Box Step Up Step Down
7 Goblet Squats
7 each side DB Strict Press
7 ea DB Bent Over Rows
5 ea side DB RDL
5 ea side DB Hang Snatch
5 ea side Single DB Burpee Deadlift
5 ea side Single DB OH Lunge
Metcon (4 Rounds for reps)
2 Person Congo Line or Solo
10 DBL DB Push Press
15 Box Jump Up/Overs 24/20 (Facing or Lateral) 24/20 *30/24
20 Plank DB Sliders (20 reps total not ea side)
10 DBL DB Front Rack Lunges *Filly Lunge
14 DBL KB Deadlifts 53/35 *53/70
5 Single DB Devil’s Press *DBL
7 Burpees to Target
9 Single DB Box Step Up Step Down 24/20 *DBL
3 Strict PU or *3 Bar Muscle Up
6 Single DB Alternating Hang Power Clean & Jerk
9 Jumping Air Squats
Ea AMRAP will be scored separately. 1 Rnd is complete when both athletes complete the triplet.
2 Person Congo Line
A1 start completes movement 1 and moves on. A2 cannot start same movement. Must weight until complete.
Solo- Normal AMRAP Protocol.
Finishing the cycle off with descending intervals. 4 different triplets that speed up as time gets shorter and reps get lower.
Choose a DB you can hold on to and stay moving. With built in rests shoot for UB movements throughout the workout.
Modify up or Down as needed.
Midline Cash Out
2 rounds for quality
10 Overhead Plate Situps
10 Strict Leg Raise or Strict Sit Up *PVC behind head
15 Russian twists w/ medball or DB (each side)
60 sec plank hold
20 DB Front Rack Marches (each side)