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Mar
31
2020

April 1, 2020

By admin 0

CrossFit Queen Creek – CrossFit

Metcon (No Measure)

decline push ups

6×8 (3 second negative)

between sets

30 second HS work

Options:

30 second HS hold

2 wall walks

25 foot HS walk

30 seconds OH plate hold
use a stair, bench, or box for push ups

to scale: perform on the floor on knees or toes

Metcon (Weight)

4 rounds

10-12 curls (barbell or DB)

45 sec plank hold (hand or elbows)

4 rounds

10-12 tricep extensions

45 second hollow body hold

4 rounds

10-12 bent over rows

45 seconds russian twists
select a challenging weight, or if you only have lighter weights, do burn out sets by increasing the reps just shy of failure

Metcon

RX -every 5 seconds for 4 minutes

1 burpee

OR

scaled 4 min amrap of burpees