Monday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

Air Squats

Single Leg Glute Bridge :20/20

MB Squat Clean + Wallball

Core

Pigeon Pose Right

Pigeon Pose Left

Strength

Pause + Front Squat (6×2 (1+1))

1 Pausing Front Squat + 1 Front Squat
Set 1-3

EMOM

Warm Up SETS

SETS 4-9

Every 2:00

Building

Set 4 @ 60%

Set 5 @ 63%

Set 6 @ 66%

Set 7 @ 69%

Set 8 @ 72%

Set 9@ 75%

* :02 Pause in bottom

% Based off 1 RM Front Squat

Metcon (AMRAP – Rounds and Reps)

“Dodgeball”

AMRAPx15

15 Wallballs

200m Run
Today is a great day to push for larger sets of wallballs. Pick a number you can go UB on for each round and stick with that.

-Efficiency Tip-

Release tension on arms while ball is in air, then receive ball close to or in bottom of squat shaving seconds off your time. DEEP BREATH WHILE BALL IS IN AIR

Home WODS

Metcon (Time)

10 RFT of

15 wallballs

200 M Run
Subs

BB Thrusters

DBL DB Thrusters

Single DB Thrusters

Share