Tuesday October 23rd

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/Skill&Drills

10-12 reps of

core, lunge + pass, push ups

kbs, Jumping Pull Ups, kip swings

BB

Good mornings, s2oh, sotts press

bear complex ohs

Mobility

Hips,knees,shoulders

crossover symmetry

Front Squat (20:00 Establish a 1 Rep Max)

Metcon (AMRAP – Reps)

For Max Reps
4 intervals of each

:30 on :30 off

Row (max Calories)

OHS 45/35

GS Box Jumps 24/20

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