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Crossfit NWA – CrossFit

Warm-up

Tabata

4 intervals ea :20/:10

lunge + Pass

Russian KBS LW

Single Unders/Plate Jumps

Scorpions

Shuttle Runs

Metcon (Weight)

Pre Open 19.2
1.

EMOMx10

Odd- :30 II Unders & :30 Up Downs

Even : Row/Bike @ Moderate pace or Goat

Rest 3:00

2.

2 Rounds

Min 1 DB Alt Hammer Curl

Min 2 DB OH Tricep XT

Min 3 RA DB Bent Over Row

Min 4 LA DB Bent Over Row

Min 5 Goat/ Core/ Row

1000m Row (Time)

Max Effort 1000m Row
Athletes can choose this in place of 2

Accessory Work

10:00

Shoulder Protocal

RTC Horizontal/Vertical

DB Lateral & Front Raises

Core

BB Roll Outs/Sit Ups Side Bends

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