Tee Shirt Deadline Fri Feb 7th

Crossfit NWA – CrossFit

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Warm-up (No Measure)

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

Metcon (AMRAP – Rounds and Reps)


21 AbMat Sit-ups

15 Calorie Row

9 Lateral Burpees Over Rower


This Optional Active Recovery piece is not for time, rather to just move around and break a sweat

There is no need to stand to full extension on the burpees over the rower

Men and Women will both row 15 calories today