Tuesday

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)

100m

*2 Turkish GU R/A

*2 Turkish GU L/A

100m Run

4 H2H KBS (4 ea =8)

4 Lateral Burpees Over KB

100m Run

6 Plank Rows RA

6 Plank Rows L/A

100m Run

8 KB Thruster R/A

8 Strict Pull Ups/Negatives/Ring Rows

100m Run

10 Push Ups

10 Russ KBS

*as group

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Metcon (Time)

6 Rounds For Time:

200 Meter Run

21 Wallballs (20/14) @10′

15 Kettlebell Swings (53/35)

9 Chest to Bar Pull-ups

Subs

250 Row

WB-Scale load & height

Russian KBS or lighten load

Reg Pull Ups
This 6-round workout includes manageable rep numbers at each station

We’ll train some gymnastics, cardio, and light weightlifting movements here

The intended time range for this balanced workout is between 18-25 minutes

Home WODS

Metcon (Time)

6 Rounds For Time:

200 Meter Run

21 Wallballs (20/14) @10′

15 Kettlebell Swings (53/35)

9 Chest to Bar Pull-ups

SUBS

Empty BB Thrusters or DBL DB Thrusters

DB Russian Swing

Pull Ups or Bent Over Rows

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