Sunday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5 Push-ups

10 Shoulder Taps

20 Mountain Climbers

Strength

Metcon (No Measure)

3 SETS

1:00 Wall Sit Hold

1:00 Hollow Hold

:30 Side Plank (L)

:30 Side Plank (R)

-Rest as Needed b/t Sets-

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 15 MINUTES

50 Slamball (20/15)

30 Burpee Box Jump Overs (24/20)

10 Wall Walks

150 Double Unders

*P1 works while P2 rests. P1 & P2 split work evenly and can break up movement however they want to.

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