Blog
Apr
12
2017

April 13, 2017

By admin 0

CrossFit Queen Creek – CrossFit

Warm-up

2 rounds

30 seconds DUs or DU practice

20 walking lunges

10 light kb swings

*please get to class on time

Metcon (Weight)

Crossfit and Fitness

EMOM for 12 minutes

Minute 1: 4-6 RDL

Minute 2: 12 alt. reverse KB or DB lunges

Gymnastics Test (No Measure)

2 rounds

60 Seconds of Muscle-Ups/strict pull ups

Rest 60 seconds

60 Seconds of Alternating Pistols- weighted if possible

Rest 60 seconds

60 Seconds of Strict T2B

Rest 60 seconds

60 Seconds of hanging L-Sit Hold

Rest 60 seconds

*This will be a new benchmark workout that we will perform quarterly. Please keep score of reps in each individual round and post them in the comments section of your score so that you are easily able to make comparisons.
FITNESS

2 ROUNDS

60 seconds strict pull ups

rest 60 seconds

60 seconds air squats

rest 60 seconds

60 seconds push ups

rest 60 seconds

60 seconds sit ups

rest 60 seconds