Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike/Row

Active Samson

Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side) Video

Moderate Bike/ROw

Single Kettlebell Farmers Carry (30 Seconds Each Side)

Plate Jumps+ Calf Stretch

Faster Bike/Row

Inchworm to Push-up Video

Single Kettlebell Deadlift (Between Legs)

DB/KB Assisted Stretch

https://www.youtube.com/watch?v=O1GwH84zxwg

Warm-up (No Measure)

1 Minute

Easy Bike/Row

Active Samson

Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side) Video

Moderate Bike/ROw

Single Kettlebell Farmers Carry (30 Seconds Each Side)

Plate Jumps+ Calf Stretch

Faster Bike/Row

Inchworm to Push-up Video

Single Kettlebell Deadlift (Between Legs)

DB/KB Assisted Stretch

https://www.youtube.com/watch?v=O1GwH84zxwg

Metcon (Time)

“Farmers Only”

5 RFT of

10 Kettlebell Swings (70/53)

**200m Farmers Carry 70/53

20/15 Calories Bike/Row or 400m Run

30 II Unders

**Inclement weather 20 OH KB Lunge (70/53)

Time Cap 30:00

STRATEGY

*Let’s push for big sets of kettlebell swings today

These are ideally completed unbroken, but we can also break these up into 2 sets of 5

Use the same KB for OHL as the KBS.

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