Friday

Announcements

Wednesday Nov 27- NO 6:30pm class
Thanksgiving Hours – Open Gym Format 7-10
Black Friday – 7, 9, 10, and 11:00 Classes

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide

:20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up

10 PVC Good Mornings → 10 PVC Kang Squats → 10 Jump squats

Workout

“THE 1500” (3 Rounds for time)

3 SETS

500m Row

-2:00 Rest b/t Sets-

Optional Finisher

Metcon (No Measure)

3 SETS

5/5 Single Leg Glute Bridge-Ups

20 Hollow Rocks

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