Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

6 Rounds

:20/:10 of

Movement 1 Single Unders

Movement 2 Mountain Climbers

Movement 3 Plate G2OH

Movement 4 Push Ups

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS
2:00 DB Push Press 45/35 (35/25)

-Rest :30-

2:00 Double Under

– Rest :30 –

2:00 KB Goblet Lunge 70/53 (53/35) or Goat Movement

*This is a VERY deceptive workout. aka shoulder burner extravaganza..Friday we’ll be testing C&J so be smart on # choice here.

Cool Down

8:00-10:00

Mobility

Focus

First half on calf smash w horn of the bell

Second half lat smash w KB or banded shoulder stretch

Metcon (AMRAP – Reps)

FIT
3 Rounds

1:30 rounds w :30 rest b/t stations NO rest b/t rounds

#1

10 Box Step Ups into

Max DB Thrusters

#2

10 DB Deadlifts into

Max Calories

#3

10 Box Step Ups into

Max DB Thrusters

#4

10 DB Deadlifts into

Max Calories

Share