April 5, 2017

CrossFit Queen Creek – CrossFit

Warm-up

400 m run

10 strict pull ups

20 push ups

30 squats

*remainder of warm up- Coach’s choice

A.: Metcon (No Measure)

EMOM for 12 min

Min 1- 3-5 deadlifts 70-80%

Min 2- 3-5 bar mups or 5 strict pull ups

*FITNESS

EMOM for 12 min

Min 1: 5 deadlifts

Min 2: 5 strict pull ups

B: Metcon (No Measure)

EMOM for 15 min

Min 1: row 200/150m

Min 2: 10 HSPU

Min 3: 40 DUs

*FITNESS

EMOM FOR 15 MIN

Min 1: 200/150 m row

Min 2: 2-4 wall walks

Min 3- 50 singles

Cool Down

5 min cool down stretch with coach