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Friday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 High Jump Single-Unders

5/5 Single Arm DB Suitcase Deadlifts

5/5 Single Arm DB Hang Squat Cleans

:30 Hollow Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

60 Double-Unders or 120 Single-Unders

40 Sit-Ups

20 DB Deadlifts

100m KB or DB Farmer’s Carry

20 DB Hang Squat Cleans

Optional Finisher

Warm-up (No Measure)

2-3 SETS

1:00 KB Calf Smash (Ea. Leg)

20 Alt. Plank DB Slides

5/5 Side Plank Rotations

Thursday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

3 Rounds: 1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

20 KB Swing then…

Max Wall Balls

STATION 2

Easy Pace Row

STATION 3

20 Wall Balls then…

Max KB Swing

STATION 4

Easy Pace Row

Saturday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

Coach led skills and drills

into,,,,

AMRAP x 3 MINUTES

10 Jumping Jacks (full range of motion w/arms)

10 Mt. Climbers

10 Sit Ups

10 Air Squats

Recovery Workout

Metcon (AMRAP – Reps)

3 SETS FOR QUALITY

2:00 Bike, Row, Ski, or Run

1:00 Russian KB Swing (70/53)|(53/35)

1:00 Static Hold of Choice*

2:00 Bike, Row, Ski, or Run

1:00 Tall Box Step-Up (30/24)

1:00 Static Hold of Choice*

-Rest 1:00 b/t Sets-

*Static Hold Options…

Wall Sit or Squat Hold

Any Plank Variation

Hollow Hold

Chin Above Bar or Bar Hang

Handstand Hold

or…

Any Other Static Hold

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching

Thursday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

Start w/ 200m Run

then…

250/150m Row

then…

2 ROUNDS…

25ft High Knees

25ft Butt Kickers

10 Leg Swings/leg

Strength

Warm-up (No Measure)

3 SETS

:30 Side Plank (R)

30 Russian Twists

:30 Side Plank (L)

30 Russian Twists

-Rest 1:00 b/t Sets-

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

-Rest 2:00-

1000/750m Row

-Rest 2:00-

800m Run

Thursday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS…

50’ Shuttle Run

8/6 Cal Row Sprint

5 Cal Bike Sprint

Workout

Metcon (5 Rounds for time)

5 SETS FOR TIME

250m Row

200m Run

20/15 Cal. Bike

-Rest 2:00 b/t sets-

Optional Finisher

Warm-up (No Measure)

4:00 Couch Stretch (2:00/Each Side)