Thursday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike/Row

Lunge + Pass Thru

Single Arm Farmers Carry (30 Seconds Each Side)

40 Seconds

Moderate Bike/Row

Inchworm to Push-up

Single Arm Front Rack Carry (20 Seconds Each Side)

30 Seconds

Faster Bike/Row

Alternating Reverse Lunges

Single Arm Overhead Carry (15 Seconds Each Side)

Performed with 1 Light Kettlebell

Metcon (Time)

“Moscow Mule”

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (70/53)

50′ Walking Lunge

15/12 Calorie

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00

***Record the time it takes for each round

***The final score is the slowest of the 6 rounds

***To preserve rest, and therefore intensity, these rounds should take no longer than 3 minutes to complete

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