Thursday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

30 Seconds Lunge + Pass Thru

30 Seconds Alternating Bird Dogs (https://www.youtube.com/watch?v=yS3FoUwVV5E&feature=youtu.be)

30 Seconds Jumping Jacks

Into…

2 Rounds:

30 Seconds Box Step-ups

30 Seconds Front Plank

30 Seconds Inchworm to Push-up

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute GS Box Jumps (24/20)

1 Minute Toes to Bar

1 Minute Kettlebell Swings (53/35)

1 Minute Rest

STIMULUS

DESCRIPTION

We’ll work for 3 minutes before resting for 1 in today’s interval style workout

Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 5 rounds

With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout

Reps cans be recorded during the rest between rounds

ROMWOD

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute (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)

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