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Crossfit NWA – CrossFit

Warm-up

FBB- LW DB

3 Rnds (10 min)

Row 250m increasing effort

5 DB S/A Arnold Press L/A

25 OH Lunges L/A

5 DB S/A Arnold Press R/A

25 OH Lunges R/A

5/5 Single Leg RDLs

:30 Wallsit

Metcon (4 Rounds for reps)

4 Rnds for Max Reps
Min 1 Max Cal

Min 2 Max Toes 2 Bar (Core)

Min 3 Max GS Box Jumps 24/20

Min 4 Max Devils Press

Rest 1:00

Score each round for total reps

Metcon (2 Rounds for reps)

FIT
2 round

2:00 stations no ret b/t stations 2:00 ret b/t rnds

Station 1

AMRAPx2

10/8 cal

5 Push Ups

Station 2

AMRAPx2

10 DB Hang Clean & Press

10 Sit Ups

Station 3

AMRAPx2

10/8 Cal

5 Push Ups

Station 4

AMRAPX2

10 DB Hang Clean & Press

10 Sit Ups

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