Tuesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Run

then

Skill & Drills

High Knee Karaoke

Figure 4 Stretch

Knee to Chest

Cradle Stretch

Walking Samson

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Heel Walk

Toe Walk

Set Up

Metcon (Time)

“Hot Route”

For Time:

Buy-In: 1 Mile Run

Directly Into 3 Rounds:

50′ Single Dumbbell Overhead Walking Lunge (Left)

50′ Single Dumbbell Overhead Walking Lunge (Right)

30 Alternating Pistols

7 Devil’s Press (45/35’s)

RX+ Heavier DB than RX

70/55, 65/50

SUBS

**Should take less than 9min

1 MILE RUN

2k Row

4k Bike Erg

1,600 Meter Ski Erg

100/75 Calorie Assault or Echo Bike

30 Pistols = 50 Air Squats

Scale loads as needed
Todays heavy and high skill workout begins with a buy-in 1 mile run, the simplest movement of the 4

Once you finish the run, you’ll immediately transition to the 3 round triplet

Your score is the total time it takes you to complete the 1 mile run + 3 rounds of work

Choose weights and variations that allow you to complete this workout in less than 25 minutes

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50’s/35’s)

Extra Credit

Gymnastic Capacity

21-18-15-12-9:

Kettlebell Swings (53/35)

Kipping Handstand Push-ups or

After Each Round: 50′ Handstand Walk

Share