Blog
Apr
19
2022

april 20, 2022

By admin 0

CrossFit Queen Creek – CrossFit

Warm-up

1:00/Side Pigeon Stretch

1:00/Side Twisted Cross

-Then-

Alternating EMOM 4:00

1. 7 Tall Box Jumps

2. 10 Banded Tricep Extensions

Deadlift

2×15

Set 1: Moderate weight

Set 2: AHAP, similar or heavier than last week’s final set weight.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

10 Box Jump Overs 24/20″

25′ Single DB OH Lunge 50/35lbs

1 Rope Climb

25′ Single DB OH Lunge 50/35lbs

Metcon (No Measure)

3 sets of your choices, for quality

Upper Body (Pick 1)

– 20 Dumbbell Bench Presses, light enough for speed/pump focus

OR

– 6-15 Strict Ring Dips

Midline (Pick 1)

– 10-20 Hip Extensions

– :45 Copenhagen Hold per leg

Lower Body

– 100m Forward Facing Sled Push or drag (marching, not running)