Blog
Dec
27
2021

December 28, 2021

By admin 0

CrossFit Queen Creek – CrossFit

Warm-up

Lat Smash 2:00 / Side Then

Straight Through 20 Box Step Ups

10 Alternating DB Snatch 15 Box Jumps

10 Alternating DB Snatch 5 Burpee Box Jumps

Metcon (No Measure)

Toes to Bar Warm Up

15 Scap Pull Ups

12 Gymnastic Kips (Build to bigger, and bigger kips)

9 Kip w/ Knees Up

6 Knees Up with a Kick Then,

EMOM 3 Minutes 3-8 Toes to Bar

Push Jerk (Find 5 RM)

Coaches should allow athletes 15-20 minutes to find a new 5RM

Metcon (AMRAP – Reps)

10 min amrap

3 power clean and jerks 115/75

5 cal ski

5 hanging knee raises