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      Apr
      02
      2020

      April 3, 2020

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      400 m run

      20 plank hold alt shoulder touches

      10 push ups

      5 inch worms

      10 sumo squats

      30 swimmers

      Metcon (Weight)

      20 min EMOM

      1: 6-8 power snatch

      2: 15 push ups

      3: 10 OH squats

      4: 30 mountain climbers

      limited Equp version

      1: 12-14 Alt DB or KB snatch

      2: 15 push ups

      3: 14 goblet squats OR 5/5 single arm DB/KB OH squat

      4: 30 mountain climbers

      NO equp version

      1: 15 push ups

      2: 40 sec OH squat with Broom stick

      3: 30 mountain climbers

      4: 40 sec jumping lunges
      This is a mid weight workout. If you are using a barbell I would suggest 95/65 or 75/55