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

ROMWOD

Upper Body:

1. Puppy Pose: 1 Minute https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be

2. Shoulder to Floor: 1 Minute https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be

3. Wrist Stretches: 1 Minute https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be

Lower Body:

1. Couch Stretch: 2 Minutes Each Side https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be

2. Pigeon Pose: 2 Minutes Each Side https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be

3. Butterfly: 90 Seconds https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be

4. Pike: 1 Minute https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be

5. Straddle: 1 Minute https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be

6. Kneeling Split: 1 Minute https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be

Metcon (No Measure)

OPTIONAL ACTIVE RECOVERY

2 Rounds For Quality Not TIme

1,000m Row

30 Abmat Sit-ups

15 Dual Dumbbell Box Step Overs (50’s/35’s)

STIMULUS

DESCRIPTION

Today’s active recovery focus should be about slower sustainable movement.

Your pace should be nothing more than just above conversational.

The step overs shouldn’t be a road block, so use weights that allow all 15 to be done unbroken each round.

Share