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      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)