If you don’t like something, change it. If you can’t change it, change your attitude. – Maya Angelou

Announcements

2019 weekly schedule
MTW – 530,630,830,11,12,330,430,530,630
Thurs – 530,830,11,12,430,530,6:30
Fri- 530,630,830,11,12,330,430,530
Sat 7,9,10,11

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/S&D

Core, push Ups, Lunge + pass

hip ext/superman,Kb SL deadlift

BB

SDLHP

Sq/Lunge

Mobility

Posterior chain

Metcon (Weight)

EMOMx20
Odd- 3 Deadlifts

Even- 10 Weighted Box Step up/Over 20″

*Choose loads for DL & DB. post as core

Accessory Work

3 rounds NFT

10 DB S2OH

10 DB Bent Over Row 10 ea arm

25 Core

10 ea arm rotator cuff accessory LW or CrossOver symmetry

Metcon (Weight)

FIT 1
EMOMX20

Odd – 5 Sumo Deadlift

Even – 10 DB Lunge

Choose loads for DL & DB

FIT Accessory

3 rounds NFT

:30 Plank Holds

:30 Mtn Climbers

:30 Push Ups

:30 Jumping Squats

Share