The Best hour of your day

Crossfit NWA – CrossFit

Warm-up

2 Rounds

Run/Row/Bike 200

10 BB Muscle Cleans

20 Core

HS Hold/Walk

Metcon (Weight)

EMOMx20
Min 1 – 3 High Hang Power Cleans

Min 2 – :30 Max Lateral Single Leg Box/Bench Overs

Min 3 – :30 Max Slam Ball Shoulder 2 Shoulder

Min 4 – 12/9 Cals/Goat Work

Choose Loads/heights

Accessory Work

Shoulder Protocol

RTC – Lateral/Vertical

DB Front Raises

DB Lateral Raises

30 BB Roll Outs

Metcon (AMRAP – Reps)

FIT
3 Rounds

1:00 stations w :20 rest b/t stations

1:00 rest b/t rounds

Station 1

RKBS

Station 2

Core

R1 Russian Twist

R2 V Ups

R3 Sit Ups

Station 3

DB Lunsters

Station 4

Dbl DB Deadlift

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