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

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Metcon (No Measure)

OPTIONAL ACTIVE RECOVERY DAY

5 Rounds Not For Time:

500 Meter Row

21 AbMat Sit-ups

12 Burpees

OR

Metcon (5 Rounds for reps)

“Minute to Win It”

5 Rounds:

1 Minute Burpees

1 Minute Kettlebell Swings (70/50)

1 Minute Bike Calories

1 Minute Rest

OR

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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