Sunday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

1 ROUND…Focus on smooth pace on bike/rower!

1:00 Row

:30 Single Arm KB Front Rack Hold/Side

1:00 Bike

:30 Sit-Ups

Workout

Metcon (3 Rounds for reps)

3 SETS

1:00 Max Cal Row

1:00 DBL KB Front Rack Hold

1:00 Max Cal Bike

1:00 Max Sit-Ups

-Rest 2:00 b/t Sets-

Optional Cool Down

Warm-up (No Measure)

3:00-5:00 Yoga Flow/Mobility

Share