Thursday

Crossfit NWA – CrossFit

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Metcon (AMRAP – Rounds and Reps)

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“Onside Kick”

AMRAP 16:

3 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl or HSW

6 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl or HSW

9 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl or HSW



[Add 3 Toes to Bar Each Round]

WORKOUT OVERVIEW

Video

WORKOUT BRIEF

DESCRIPTION

Todays triplet workout has a bodyweight focus and targets the core, shoulders, and legs

While the lunges and

bear crawl.HSW distances remain at 50 feet, the toes to bar will climb by 3 reps each round

Your score at the end of the 16 minutes is total rounds + reps

For Example: If you finish the round that began with 18 toes to bar and complete 3 toes to bar into the round of 21, your score would be 18+3

Only count fully completed 50 foot distances towards your score [count as 50 reps]
You can expect to get either to or through the round of 18 toes to bar at the end of 16 minutes

ROMWOD

Upper Body

1. Puppy Pose: 1 Minute

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

2. Shoulder to Floor: 1 Minute Each Side

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

3. Wrist Stretches: 1 Minute

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

Lower Body

1. Couch Stretch: 2 Minutes Each Side

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

2. Pigeon Pose: 2 Minutes Each Side

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

3. Butterfly: 90 Seconds

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

4. Pike: 1 Minute

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

5. Straddle: 1 Minute

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

6. Kneeling Split: 1 Minute

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

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