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Crossfit NWA – CrossFit

Warm-up

AMRAPx8

10 DB Strict Press

5/5 Bent Over Rows

10 V Ups

10 Scap Pulls

:30 Hollow Hold

Weighted Strict Pull Ups (5×3)

Metcon (No Measure)

EMOMx21
Min 1 200m Run

Min 2 15 Thrusters 95/65

Min 3 Athlete Choice (Pistols, Strict HSPU, MU etc)

Accessory Work

Shoulder Protocol

RTC Rotations

Reverse Fly

Lateral Raises

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