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Dec
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2021

december 16, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

30 Box Step Ups

1:00 Banded Glute Activation

30 Box Step UpS

40 S-Leg Glute bridges (20/leg) Then,

:15 Bike Sprint

Back Squat (2 rep max)

: Back squats were not the High CNS focus of this phase, but is incredible about our sport/training modality is that one of the best ways to get fitter and work on positioning like we have this past phase. Have fun.

Metcon (Time)

For Time

AAB 20/15 Calories

Run 300m

20 Bar Facing Burpees
Scaling

– AAB: Should not exceed 1:30 (sub row if bikes are limited)

– Run: Should not exceed 2:00 (sub shuttle run or other machine)

– BFB: Should not exceed 3:00

Coach Focus: This is a test of anaerobic power, which means it’s going to be brutal. One of Coach Sherb’s favorite ways to describe this workout is “it’s going to suck no matter what, it’s up to you to determine how long it’s going to suck for”. Get after it.

Metcon (No Measure)

Every 6 Minutes for 18 Minutes

20 Lateral Box Step Overs (unweighted)

:15 Ring Support Hold (Top)

:15 Ring Support Hold (Bottom)

25′ HS Walk or 2 wall walks

Row @ Forever Pace in remaining time