Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds: :40/:20

Row/Bike

PVC Pass Throughs

Single Arm Dumbbell Strict Press (20 Seconds Each)

Push Ups

Alternating Box Step-ups (R1 No DB, R2 w LW DB,

**Performed With Light Dumbbell

C. STRENGTH / GYMNASTICS

Tabata Intervals 4 ea of:

Strict Pull-ups

Calories

DB Bench Press * athlete choice 3-5 reps per set.

Calories

Metcon (AMRAP – Rounds and Reps)

“Venti”

AMRAP 20:

20 Wallballs (20/14)

20 Single Arm Alternating Dumbbell Power Snatches (45/35)

20 GS Box Jumps (24/20)

20 Single Arm Dumbbell Push Presses (45/35) *Alternating every 5 reps

20/15 Calorie Row

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