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 – NCCOMPETE

A. CONDITIONING

“GEORGIE” (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES*

7 Burpees

11 Push-ups

22 Kettlebell Swings (53/35)|(35/26)

*Buy-In to workout is 65 Sit-ups

B. NC60

Warm-up

Warm-up (No Measure)

400m Team Run…leave no athletes behind! Run as a group.

into…

3 SETS

5/5 Single Arm KB Suitcase DL (workout weight)

5 Romainain DL (little to no knee-bend)

10 Alt Step Back Sampson Lunges (pause :01 in lunge)

15 Plate Hops (fast feet)

:20 Trunk Twists

:20 Hollow Flutter Kicks

Workout

Metcon (Time)

FOR TIME

200m Single Arm KB Farmer Carry (70/53)|(53/35)

into…

5 SETS

7 Deadlift (245/175)|(175/125)

27 Double Unders

into…

200m Single Arm KB Farmer Carry (70/53)|(53/35)

Finisher

Metcon (No Measure)

3 SETS

6/6 Single Arm KB Bent Over Row

24 Deadbugs

C. STRENGTH / GYMNASTICS

Bench Press (3 x Max Reps)

3 SETS

Max Reps Bench Press @ Bodyweight

-Rest as Needed b/t Sets-

*If you can not bench your bodyweight more than 7 reps. Choose a weight that you can do for at least 7 reps.

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