april 29, 2022

CrossFit Queen Creek – CrossFit

Warm-up

3 Rounds

– 1:00 Machine

– 15 Air Squats > 10 Single Dumbbell Goblet Squats > 5 Double Dumbbell Front Squats

– :30 HS Hold >

(R1>R2>R3)

Metcon (AMRAP – Reps)

4 Rounds

:45 Max sit ups

Rest 2-3 Minute between sets*

Metcon (Time)

20 Rounds for Time

6 Dumbbell Front Squats 50s/35s

3 Strict HSPU

Metcon (Weight)

Every 2 Minutes for 12 Minutes

1 Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

Drop and reset after the hang squat snatch.