Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

AMRAPx8

10 Cal

10 Push Ups

10 Lunge + Twist

20 Sit Ups

10 Goblet Squat

:30 Wall Sit

Metcon (No Measure)

19.4 Prep
EMOMx10

Odd- 5 Back Squats *not HAP light-moderate

Even- 15 /12 Cal/Goat work

Rest 2:00

AMRAP

Min 1 DB Suit Case Lunge

Min 2 KB Russian Swing

Min 3 Slam Balls

Min 4 Alt V Ups

Min 5 :30/:30 KB OH walk upside down kb

Repeat

Accessory Work

Shoulder Prtocal

RTC Verticle/Horizontal

Reverse Fly

Lateral/Front Raises

Metcon (No Measure)

FIT
3 Rounds

1:00 station :20 transition b/t

1:00 rest b/t rounds

Station 1

DB Push Press

Station 2

DB Bent Over Row

Station 3

Max Cal Bike

Station 4

Reverse Lunge

Share