Thursday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/6 Cal Bike

8 Light Double KB Russian Swing

8 Light Double KB Hang Snatch

4/4 Filly Lunge w/ Double KBs

8 Deadbugs

:20 Rest

Workout

Front Squat (4-4-4-4-4)

Tempo (1311) :03 pause in hole

OR

Bench Press (5-5-3-3-2)

Increae weight on each set

Metcon (AMRAP – Reps)

4 Rounds

1:00 Max Goblet Squats 53/35

1:00 Double Unders

1:00 Alt V Ups

Skill

Warm-up (No Measure)

POST-WORKOUT!

ON A 12:00 RUNNING CLOCK…

Practice Handstands or Handstand Walk

*Suggested Drills Include…

0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk

4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk

8-12 Mins – Free Play / Coach Guidance

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