Crossfit NWA – CrossFit

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Warm-up (No Measure)

Skills and Drills

High Knees

Butt Kickers

Side Shuffle

Toy Soldiers

High Hamstring Stretch

Quad Stretch

Heel Walk

Toe Walk

Cradle Stretch

Lunge + Twist


3-5 Reps of each movement

Metcon (AMRAP – Rounds and Reps)

2 Person Teams

Alternating Rounds


1 Round Ea of

Trilplet 1

12/9 Cal /Up Downs/Run 100m

6 DBL DB/KB Deadlifts

3 HSPU (strict if possible) * 3 DB S2OH (strict press if poss)

1 round ea

Triplet 2

12 Filly Alt OH Lunge

6 TTB/Core

3 Strict Pull Ups (ring rows

Modified Rep scheme

9/7 Cal or Up Downs or 50m Run

5 Sumo DL

1-2 Strict +2-1 Kipping HSPU

9 OH Lunge

6 Sit Ups

3 Pull Ups/3 Negatives


During this workout A1 will start and complete a full round of triplet 1. A2 then must do the same while A1 rests. A1 then moves into triplet 2 while A2 rests. Finally A2 completes a rnd of triplet 2. Each round should take approx 1:00 +/- to complete. You can alternate bt cal, run, and up downs if wanted. Modify as needed.