Blog
      Dec
      29
      2021

      December 30, 2021

      By admin 0

      Announcements

      New Years schedule
      December 31st 5am,8am,9am and 430pm
      January 1st 9 am only

      CrossFit Queen Creek – CrossFit

      Warm-up

      10 Press Ups (Seal stretch, lower chest down to the floor, then press back up.)

      25 Thick Banded Good Mornings Then

      20 Russian Kettlebell Swings (Moderate Weight) 20/16 Calorie Row

      20 Kettlebell Taters

      12/9 Calorie Assault Bike

      10 Pause Front Squats with light plates

      Metcon (Time)

      Front Squat Interval Retest For Time

      41/33 Calorie Row

      19 Front Squats 165/115lbs

      24/19 Calorie AAB

      Rest 4:00

      41/33 Calorie Row

      14 Front Squats 185/125lbs

      24/19 Calorie AAB

      Rest 4:00

      41/33 Calorie Row

      9 Front Squats 205/135lbs

      24/19 Calorie AAB

      Bar is taken from the floor.

      Scaled/Modified Weights: 115/75lbs, 135/95lbs, 165/115lbs