Thursday

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

View Public Whiteboard

ROMWOD

Active Recovery

Metcon (No Measure)

OPTIONAL ACTIVE RECOVERY

4-3-2-1

Minute Bike

Minute Row

1 Round of:

5 Push-ups

10 Air Squats

15 AbMat Sit-ups

*The workout flow has you begin with 4 minutes on the bike followed by 4 minutes on the rower. You will then perform one round of the push-up, air squat and sit-up triplet. Repeat this flow for the remaining minutes listed.

Home WODS

Metcon (AMRAP – Reps)

“Strict Press Lynne”

5 Rounds:

Max Unbroken Strict Presses (95/65)

Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets

WORKOUT BRIEF

DESCRIPTION

Today’s workout is a spin on the benchmark workout “Lynne”

The original workout is bench press and kipping pull-ups, while this version features strict press and strict pull-ups

You will complete max unbroken reps of strict press before moving on to max unbroken reps of strict pull-ups

There is no rest between the strict press and strict pull-ups, as you’ll move directly from one station into the next

Following your max set of strict pull-ups, you’ll rest 3 minutes before beginning the next round

Record total reps [strict press + strict pull-ups] for each round

Your final score is the sum total of your 5 rounds

Share