Saturday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Row/Run then 2:00 Bike/Ski into :45/:10 Dive Bombers Kang Squats Lunge + Twist Banded Pull Aparts or Crossover Symmetry Burpee + Plate G2OH OH Plate LungeMetcon (Time)2 Person Teams...

Friday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Cardio :40/:10 Good Mornings BB or Band Lunge + Pass Thru PVC/Band Push Ups + Inch Worm Kip Swings or Scap Pull Ups Active Spidermans Plate Jumps/Single Unders/II Unders Deadlift...

Thursday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upMetcon (No Measure)3 Rounds Dumbbell bench 12 Dumbbell bench (70/40) 10 Dumbbell bench (80/50) 8 Dumbbell bench (90/60) -Go back and forth each set with a partner- 3 Rounds 10 Straight Bar Curls 10 Alt DB Bicep...

Wednesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Cardio 8:00 10-15 BB Front Squats 10 BB Good Morning 10-15 BB Push Press 20 SIt UPs 10-15 BB Thrusters Mobility Hips/Shoulders Strech out Hamstrings and Pulling 1 Round of Complex...

Tuesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 Cardio increasing effort A) Burgener Warm up Snatch *Down and up – “SPEED THROUGH THE MIDDLE” *Elbows high and outside – “BAR CLOSE” *Muscle snatch –...

Monday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Cardio 10:00 Hip Mobility 10 Banded Side Steps R/L 10 Banded Glute Bridges 10 Banded Squats Pigeon Pose or Hip Circles 1:00 ea R/L into 10 kip to swing 10 strict toes to bar/Knee Raises...