april 19, 2022

CrossFit Queen Creek – CrossFit

Warm-up

1:00 Leg Swings (Side to side) 1:00 LegSwings (Front to back)

-Then-

Every 1:00 for 4:00

10 Cal Row/100m Run*

10 Banded Good Mornings

*Alternate every round

Metcon (Weight)

For 10 Minutes, build to a complex of the following:

1 Hang Power Snatch 1 Hang Squat Snatch

Done without dropping the bar. Athletes may choose where the hang position is (above, at, below the knee)

Metcon (Time)

Midline work:

For Completion

50 Weighted Sit Ups, 20/15lbs

50 Russian Twists, 20/15lbs

50 Weighted Sit Ups, 20/15lbs

Metcon (Time)

5 Rounds

Row 250/225m

run 200 m

Rest 2:00

Run substitutes:

– Row 250/ski 250

– Bike: 4/10 mile