Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

2-3:00 Run/Row/Bike

then

8 Lunges + Pass

8/8 Halo Rotations

8 MB OH Lunges

8 Cossack Squats

Metcon (Weight)

19.5 Open Prep
EMOMx10

Odd – 3 Front Squats *Climbing

Even – 8-10 Shuttle Runs or Row/Bike @ moderate pace

2:00 rest/reset

EMOMx10

Min 1 3-5 Seated DB Arnold Press *heavy

Min 2 10/7 Calories/Goat

Accessory Work

Shoulder Protocol

RTC

Reverse Flies

Bent Over Rows

Lateral/Front Raises

Metcon (AMRAP – Reps)

FIT
2 rounds

2:00 stations *no rest b/t stations

2:00 rest b/t

Station 1

DBL DB Swing

Station 2

Burpee Over DB

Station 3

Plank Hold/Core

Station 4

Run 400m

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