Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

:30 on / :10 off

Plate Lateral Squats

Glute Bridges

Hollow Hold

Air Squats

Plate Counterbalance Squats

Single Leg Glute Bridges (30 Seconds Each)

Arch Hold

Air Squats

Plate Ground to Overhead

Glute Bridge Walkouts

Shoulder Taps

Air Squats

BB Warm Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

“Complex Fran”

For Time:

6/4 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

21 Thrusters 115/85 (95/65)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

15 Thrusters 115/85 (95/65)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

9 Thrusters 115/85 (95/65)

Time cap 20:00
6 C2B PU

9 Pull Up

12 Ring Row

95/65 (75/55)

6 Negatives

9 Jumping Pull Ups

12 Ring Rows

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