Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

20 Plank Shoulder Taps

10 Plank Jump Ins

10 Jumping Squats

10 Groiners (each side)

Into…

3 ROUNDS

:30 Row

10 Up down to plate

7 Light Kip → 5 Big Kip → 3 Kipping Pull-up

Back Squat (5-5-3-3-1-1-1)

On a 18 minute running clock build to a 1 RM Back Squat

Metcon (Time)

4 ROUNDS FOR TIME

7 Front Squats 185/125

14 Burpees to Plate

7/5 Bar Muscle-Ups**

14 C2B Pull Ups

Time Cap 18:00

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Scorpion R

1:00 Scorpion L

2:00 Child’s Pose

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