Crossfit NWA – CrossFit


Warm-up (No Measure)

3 Minute Bike/Row

Minute 1: Easy

Minute 2: Moderate

Minute 3: Faster

45 Seconds Each

Upper Back Foam Roll

Banded Pass Throughs

Banded Pull Aparts

Banded Y’s

Banded Face Pulls

Metcon (Time)

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups/Core

16/12 Calorie Bike/Row

6 BB of Choice

Recovery WOD=No Score or post slowest round as score