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Crossfit NWA – CrossFit

Warm-up

3 Rounds or 8:00

10 Thoracic Spine Rotations

8 Jefferson Curls

8 Good Mornings

8/8 Back Rack Reverse Lunge

100m Run

Deadlift (Every 90 seconds x 6)

*Build 15-20% heavier than the weight for workout.

Metcon (Time)

10 RFT of
12/10 Cal

2 Deadlift *heavy athletes choice

6 Box Jump Up/Over 24/20

Time Cap 20:00

Metcon (No Measure)

FIT
1 round

4:00 stations w 1:00 rest b/t stations

Station 1

AMRAPx4

10 Push Ups

20 Flutter Kicks

Station 2

Run 600m

Station 3

10 Toes 2 Rings

10 BB Thrusters

Station 4

Run 600m

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