Thursday

Crossfit NWA – CrossFit

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ROMWOD

Upper Body

1. Puppy Pose: 1 Minute

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

2. Shoulder to Floor: 1 Minute Each Side

https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be

3. Wrist Stretches: 1 Minute

https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be

Lower Body

1. Couch Stretch: 2 Minutes Each Side

https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be

2. Pigeon Pose: 2 Minutes Each Side

https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be

3. Butterfly: 90 Seconds

https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be

4. Pike: 1 Minute

https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be

5. Straddle: 1 Minute

https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be

6. Kneeling Split: 1 Minute

https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be

Home WODS

Metcon (Time)

“Grip Don’t Trip”

100 Air Squats, 100 Meter Farmers Carry

50 Sit-ups, 100 Meter Farmers Carry

80 Air Squats, 100 Meter Farmers Carry

40 Sit-ups, 100 Meter Farmers Carry

60 Air Squats, 100 Meter Farmers Carry

30 Sit-ups, 100 Meter Farmers Carry

40 Air Squats, 100 Meter Farmers Carry

20 Sit-ups, 100 Meter Farmers Carry

20 Air Squats, 100 Meter Farmers Carry

10 Sit-ups, 100 Meter Farmers Carry

Dumbbells: 50/35

STIMULUS

DESCRIPTION

The rotation between leg, grip, and core dominant movements in today’s workout allows for a higher intensity despite the high rep volume

Between each set of air squats and sit-ups, you’ll complete a 100 meter farmers carry

We expect this piece to be on the longer side

The intended time range is around 25-30 minutes
If you are looking for a little recovery workout maybe grab a partner on this one or cut the reps in half.

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