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Crossfit NWA – CrossFit

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Warm-up

2:00 of

:30 Conversation Pace

:30 Moderate Pace

:30 Conversation Pace

:30 Aggressive/Sprint

then

2 rounds 5 reps ea of

WB Front Squats

WB Push Press

WB Arms Only wallball shots

Full WB shots

Tempo: Front Squat (Every 1:30 x 6 sets )

Build to a heavy triple (3)

Metcon (AMRAP – Rounds and Reps)

AMRAPx10
30-20-10 reps of

Wallballs

Calories or 300/200/100/ Run

Cash Out

Guns & Guts

2-3 rounds

10 BB Curls

20 Russian Twists

10 DB Hammer Curls

20 V Ups

10 Banded Press Downs/Tricep XT

Choice

Metcon (AMRAP – Reps)

FIT
2 Rounds

3:00 Stations no rest b/t stations

1:00 rest b/t rounds only

Station 1

2:00 Bike/Row Max Cal

1:00 Max Push Ups

Station 2

2:00 Max Cal Bike/Row

1:00 Max Box Jumps

Stations 3

2:00 Max Cal Row/Bike

1:00 II Unders

Station 4

2:00 Max Cal Bike/Row

1:00 Hanging Rotating Knee Raises

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