Monday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:30/:10

Slow Air Squats

Hollow Holds

Glute Bridge R/L

Glute Bridge L/L

into

BB Warm Up

3-5 reps of

Hang Power Cleans

Front Squats

Push Press

Thruster

Sqt Clean Thruster

Strength

Squat Clean Thruster (2-2-1-1-1)

Every 1:30 building to a heavy single. Multiples should be TnGo

Set 1 Warm Up

Set 2

Warm Up

Set 3

Warm Up

Set 4 2 reps

Set 5 2 reps

Set 6 1 rep @ 90%

Set 7 1 rep @95%

Set 8 1 rep @100%

Metcon (AMRAP – Rounds and Reps)

“Laces Out”

AMRAP 18:

6/4 Bar Muscle-ups

9 Push Presses 135/95 (115/85)

15 Deadlifts 135/95 (115/85)

21 Wallballs (20/14) @10′

Subs

6 Strict PU, 8 C2B, or 12 Pull Ups

WORKOUT

DESCRIPTION

Combining gymnastics and weightlifting in this longer AMRAP workout

With each station, we’ll alternate between pulling and pressing movements

Choose weights and variations that allow you to complete 4+ rounds today

This works out to a round at least every 4:30

Home WODS

Metcon (AMRAP – Rounds and Reps)

“Laces Out”

AMRAP 20:

6 Strict Pull-Ups

9 Double Dumbbell Push Presses (50’s/35’s)

15 Double Dumbbell Deadlifts (50’s/35’s)

21 Jumping Air Squats

WORKOUT BRIEF

DESCRIPTION

Combining gymnastics and weightlifting in this longer AMRAP workout

With each station, we’ll alternate between pulling and pressing movements

Choose weights and variations that allow you to complete 4+ rounds today

This works out to a round at least every 4:30

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