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Crossfit NWA – CrossFit

Warm-up

0-2:00

Run/Row/Bike moderate pace

2:00-10:00

EMOMx8

Min 1 10 Scap Pulls + 10 Hollow Rocks

Min 2 . 8 Ups Downs + 8 step overs

Calf Stretch

Metcon (AMRAP – Rounds and Reps)

6 Sets
AMRAPx3

4 Burpee Box Jump Overs 24/20

4 C2B Pull Ups

Rest 1:00 b/t ea sets

**Pick up where you left off each set. Score is total ## of rounds.

Cash Out

Beach Body Core

3 Sets

15 V Ups

:30 L Side Plank

:30 R Side Plank

:30 Russian Twist

:30 Hollow Hold

Metcon (AMRAP – Reps)

FIT
3 Rnds of

1:30 rnds :30 rest b/t rounds no rest b/t stations

#1

Max Meter Row

#2

Max Box Jump/Step Up

#3

Max Wallballs

#4

Max Core

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