Thursday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

Walking In 25′ Increments

Quad Stretch

Knee to Chest

Cradle Stretch

Straight Leg Kicks

Side Lunges

Walking Samson Stretch

Walking Spidermans

Inchworms

In 50′ Increments

Side Shuffle (Each Way)

Karaoke (Each Way)

Skip For Height

Skip For Distance

High Knees

Butt Kickers

Bear Crawl

Reverse Bear Crawl

https://www.youtube.com/watch?v=YoFx6sgqerY&feature=youtu.be

Metcon (AMRAP – Rounds and Reps)

“Ground Ball”

AMRAP 18:

100′ Walking Lunge

1 Rope Climb

15 Slam Balls

1 Rope Climb

OR

Metcon (No Measure)

Optional Active Recovery

30 Minute Bike/Row

Every 5 Minutes:

5 Strict Pull-ups/Negative/Ring Row

10 Push-ups

15 Kettlebell Swings (53/35)

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