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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