Thursday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND of…

20 Jumping Jacks

40 Mountain Climbers

20 Lunges

40 Hollow Flutter Kicks

20 Groiners with Twist

20 Air Squats

10 Forward Leg Swings

10 Lateral Leg Swings

Recovery Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 3 Up-Downs + 3 KB Swings

MIN 2 — Row or Bike, Moderate Effort

-Rest 2:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 3 Jump Squats + 3 Sit-ups

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling amazing.

Accessory Work

FBB

Chest

10×2 Building to a heavy double

Bi’s

DB Hammer Curls 3×10

21’s x3

BB Straight **HAP 3×10

Tri’s

Skull Crushers 4×10 *counting w/u set Slow

OH DB Extension 3×10

DB LAT Pull 3×10 **Great Accessory movement for building needed strength for BMU

DB Kick Backs light dumbbell ensure you get lock out and squeeze at extension

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 Flow Stretching*

4:00 Lower Body, Hips & Hammies

4:00 Upper Body, Lats & Shoulders

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