You will never change your life until you change something you do daily. The secret of your success if found in you daily routine. C Maxwell

Crossfit NWA – CrossFit

Warm-up

EMOMx8

1- 6/4 cal + Hold bottom of Sq

2- 6/4 cal + Active Bar Hang *Lat act

3. 6/4 cal + Air Squats

4. 6/4 cal + Ring Rows

5. 6/4 cal + Toe Taps on low box

6. 6/4 cal + Jumping Pull Ups

7. 6/4 cal + Low Box Jumps

8. 6/4 Cal + Kip Swings

*Sub cals for 50′ Shuttle Runs

Strength/Skill

Front Squat (EMOMx10 3 reps @ Mod-heavy)

Build first 5 minutes then hold same loads across remaining

Skill Work

5:00

Set up boxes, bars, and bands for workout.

Practice staying tight, hollow, and efficient on the pull ups

Metcon (Time)

Workout
3 RFT of

10 Front Squats

15 Kipping Pull Ups *No Butterfly

20 GS Box Jumps

Time Cap 10:00

135/95 24/20

Adjust as need to go UB on FS and stay moving

Metcon (AMRAP – Reps)

F.I.T.
3 Rounds

1:00 Stations :20 rest b/t station and 1 =:00 rest b/t rnds

Station 1

Max Calories

Stations 2

Max DB Floor Press

Station 3

Max Sit Ups

Station 4

R1 Max DB Curls

R2 Max DB Bent Over Row R/A

R3 Max DB Bent Over Row L/A

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