No matter how hard times may get, always hold your head up and be strong; show them you’re not as weak as they think you are. – Unknown

Crossfit NWA – CrossFit

Warm-up

Run/Row/Bike/S&D

Core, Lunge+pass, scorpion,

plate jumps, H2H KBS, Hip Ext

BB

Bear complex

Mobility

Metcon (No Measure)

Option A

EMOMx20

Odd- 15 Wallballs + 20 II’s

Even – Goat movement i.e. HSW, MU progressions, Pistols etc

Use this opportunity to work on II’s and/or your goat/weakness while still getting that HR up.

Metcon (AMRAP – Reps)

Option B
EMOMx15

Odd – 20 Wallballs + max rep II ‘s

Even – Rest/Goat work

Post your total # of II’s as your score.

Metcon (AMRAP – Rounds and Reps)

FIT
AMRAPX15

10 Wallballs

15/12 Calories

25 Singles or II’s

Accessory Work

NFT. Some, none, all

Shoulder Protocol and isolation work

Bi’s – bb curl, db curl, Tri’s – OH ext, kickbacks, Skull Crushers

RTC work

Lateral Raises,

Reverse Flys

Bent Over Rows

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