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Crossfit NWA – CrossFit

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Warm-up

1:00 Run/Row/Bike (1x)

AMRAPx8

10 V Ups/Sit Ups

8 Air Squats

6 Push Press

4 Sumo BS

Back Squat (10×2)

Every 2:00 building to a heavy 2 rep

Metcon (AMRAP – Rounds and Reps)

AMRAPx12
3-6-9-12-15…

Toes 2 Bar

Thrusters 95/65

Gs Box Jumps 24/20

Modify as needed to stay moving

Metcon (AMRAP – Reps)

FIT
3 Rounds of

1:30 Stations

:30 rest b/t stations

No Rest b/t rounds

#1

1:00 Bike Hard

:30 Bike Easy

#2

1:00 DB Push Press

:30 Russian Twist (1 DB)

#3

1:00 Bike Hard

:30 Bike Easy

#4

1:00 Lunges DB Suit Case

:30 Flutter Kicks DB

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