Wednesday

AnnouncementsOrder Link for L/S Tee and Hoodies https://crossfitnwa.com/store/Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Deadlift (5×4)Establish a 4 RM for the day. Work up to a 4 RM for the day resting 60-90 b/t sets Record...

Thursday

AnnouncementsOrder Link for L/S Tee and Hoodies https://crossfitnwa.com/store/Crossfit NWA – CrossFitView Public WhiteboardUpper Body Warm UpWarm-up (No Measure)Upper Body Push Warm-up Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled...

Monday

AnnouncementsOrder Link for L/S Tee and Hoodies https://crossfitnwa.com/store/Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)10:00 3 Cardio Run/Row/Bike 2-3 set increasing effort 1-2 Squats clean building 2-4 OH Press / HSPU 1-3 Squat...

Tuesday

AnnouncementsOrder Link for L/S Tee and Hoodies https://crossfitnwa.com/store/Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Back Squat (1×4)Back Squat: – Establish a 4 RM for the day. Then, perform a drop set at 10% and...

Thursday

Crossfit NWA – CrossFitView Public WhiteboardWarm-up (No Measure)Upper Body Pull Warm-up 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down dog/seal pose transitionsStrict Pull Ups (5×10)Strict...