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Apr
21
2022

april 22, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

1:00 Glute Activation Steps Then

20 Banded Air Squats

10 Bar Facing Burpees

10 Jump Squats

10 Lateral Bar Burpees

10 Empty Bar Back Rack Jump Squats

Metcon (Weight)

Every 3 Minutes for 18 Minutes

1 Back Squat @ 85%+

Start at 85% and add weight each set, going AHAP.

After each squat, perform 3 max height vertical leaps.

Metcon (AMRAP – Reps)

3 Rounds

1:00 Max Rep Burpees* Rest 2:00

*R1: Bar Facing Burpees R2: Burpees to 12″ Target R3: Lateral Bar Burpees

Score is total reps.

Metcon (AMRAP – Reps)

Every 2 Minutes for 12 Minutes 1 Set of Kipping HSPU

Goal is 8-20 reps per round. Number may adjust from round to round, but should not drop off excessively.