Friday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)10:00 1 rnd 1:00 Cardio 15 Alt V Ups 10 Kip Swings 10 Dive Bombers 20 Toe Taps or Jumpn Jacks 1:00 Cardio 20-30 II Unders / Single Unders Hip Mobility Banded Side Steps Monster Walks Glute...

Thursday

Crossfit NWA – CrossFitView Public WhiteboardRest Day OptionsArms and CoreARMS & CORE (4X10)*Diamond Pushups 4 x 8-10 reps Scoring: Load Athletes Notes Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be...

Wednesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Cardio 5:00 Burgener Warm Up Clean 3-5 reps each Down & Finish Elbows High & Outside Muscle Clean Tall Power Clean 2″, 4″, 6″ Tall Clean BTN Push Press...

Tuesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)General Warm Up 8:00 2:00 Cardio into :40/:10 BB/DB RDL Up/Dwn + Box Step Up/Dwn Push Ups /Dive Bombers/Arm Haulers Core Box Jump Up/Overs + Step Down Toe Taps/Jumpn Jacks/Lateral Hops...

Monday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)9:00 1 Rnd of 1:00 Cardio 5-10 reps each Empty BB Pause FS (Pause in bottom :02) Empty BB Strict Press 1:00 Cardio Scap Pulls or Kip Swings Empty BB Bent Over Rows or Pulling Pick 1 spend...

Saturday

Crossfit NWA – CrossFitView Public WhiteboardMetcon (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...