Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)

10/8 Cal Row/Bike (Stays the same)

10 Squats → Front Squats (PVC) → Overhead Squats (PVC)

10 Push-ups → HR Push Up → Push Up Negatives *eccentric

10 Scap Pull-ups → Chin-ups → Pull-ups

10 Sit-ups → V Ups→ Hollow Rocks

Workout

Back Squats (10-1-10-1-10-1)

15:00 Running Clock

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

20 Front Rack Reverse Lunges (95/65)|(65/45)

20-15-10 HSPU (descending reps)*

Time Cap 15:00

*HSPU go down by 5 reps every round…, Lunges stay 20 each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Slow Row/Bike/walk

3:00 mobility stretching

*Focus on calm nasal breathing.

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