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Crossfit NWA – CrossFit

Warm-up

ARAMPx8

Row 200 m

10 BB Good Mornings

10 Plate G2OH

10 sit ups

10 Plate jumps forward

10 Plate jumps lateral

10 Plate Front Raises

10 Plate Press

DEADLIFT (2-2)

Heavy as Possible
EOMOM build to a heavy double

Deadlift (1-1-1)

EOMOM build to a heavy single

Metcon (2 Rounds for reps)

AMRAPx5
3 Deadlifts *athletes choice

6 HSPU

21 II’s (40 singles)

looking for UB sets here.

rest 2:00

repeat

Metcon (AMRAP – Reps)

FIT
2 Rounds

2:00 Stations

no rest b/t stations

2:00 rest b/t rounds

Station 1

1:00 DB Push Press

1:00 Box Step Ups

Station 2

1:00 Ring Rows

1:00 DB Floor Press

Stations 3

1:00 Slam Balls

1:00 Up Downs

Stations 4

1:00 II’s/Singles

1:00 DB Front Squats

choose load

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