Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

WARMUP (0:00 – 10:00)

30 Seconds

Easy Row/Bike/Run

Front Plank

Active Samson

Moderate Row/Bike/Run

Right Side Split Squat

Left Side Split Squat

Faster Row/BIke/Run

Right Side Plank

Left Side Plank

Dumbbell Warmup

30 Seconds Each

Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)

Goblet Alternating Reverse Lunges

Snatch Complex (1-1-1)

Snatch Complex

Build to a Heavy Complex:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch
Substitution

1 Hang Power Clean

1 Front Squat

1 Hang Squat Clean

Building to heavy complex

Metcon (3 Rounds for reps)

AMRAP 5:

200’ Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calorie

Rest 3 Minutes

AMRAP 5:

100’ OH Dumbbell Walking Lunge (45/35)

50 AbMat Sit-ups

Max Calorie

Rest 2 Minutes

AMRAP 5:

200’ Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calorie

OR

Metcon (AMRAP – Rounds and Reps)

“Paw Patrol” *Comp

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches 115/85 (95/65)

RX+135/95

****

5-10 attempts then 1:1 Singles

20 TTB/Knee Raises/Sit Ups

10 Hang P Snatch (Clean) as needed

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