Crossfit NWA – CrossFit
Warm-up
AMRAPx8
Row/Bike 1:00
10 Lunge+Pass
10 Scorpions
10 Plate Jumps forward and lateral
10 Kip Swings
DB Hang Clean & Press L/W
Skill Work
5:00
Skill Prep Session for T2B
Metcon (AMRAP – Rounds and Reps)
Simulated Open
AMRAPx12
12 Push Press 95/65
12 Toes to Bar
12 GS Box Jumps 24/20
Looking for unbroken sets
Finisher
with a 2:00 running clock
row 250m then max rep Push ups
rest 1:00
with a 2:00 running clock
row 250m then
wall sits with remaining time
rest/repeat
Metcon (AMRAP – Rounds and Reps)
FIT
1 Round
5:00 stations
*1:00 ret b/t stations
Station 1
AMRAP
15 Slam Balls
10 Slam Ball Lunges
Station 2
Odd – Plank Hold
Even- 5 DB R/A Bent Over Rows
5 DB L/A Bent Over Rows
Station 3
15 Slam Balls
10 Slam Ball Lunges
Station 4
Odd- Wall Sit
Even-5 DB R/A Bent Over Rows
5 DB L/A Bent Over Rows
