Blog
Apr
06
2017

April 6, 2017

By admin 0

CrossFit Queen Creek – CrossFit

Warm-up

400 m run

10 strict pull ups

20 push ups

30 squats

15 min to work to a heavy set

from the rack: 1 thruster + 1 front squat + 1 jerk + 1 front squat + 1 jerk
FITNESS

5 ROUNDS

5 front squat

5 strict or push press

Metcon (Time)

Complete 200 KBS 53/35

*every time you set the KB down do 15 burpees

FITNESS

Complete 100 KBS

Every time you set the bar down do 10 burpees

Core

4 rounds

30 seconds hollow body hold

30 seconds flutter kicks

30 seconds supermans

1 min rest