December 9, 2019

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CrossFit Queen Creek – CrossFit


mobility & movement foundations class is brand new and beginning today, will be held every Monday at 6:30 pm! This class will be solely focused on helping athletes form proper mechanics and movement patterns. This class will be a hybrid class offering a wide variety of methodologies and modalities to help athletes create balance, longevity, and confidence in your workouts. These modalities will include yoga, plyometrics, gymnastics, breath-work, balance drills, and all kinds of other fun stuff. Come play!


Back Squat (3×10@75% )

between sets: 10 bent over rows

Dec 9, 2019 (AMRAP – Reps)

5 rounds

40 sec Max cal bike or row

20 sec rest

40 sec ME burpee step overs 20″ 35/20

20 sec rest

40 sec ME skater jumps

1:20 rest

Post Workout

3 attempts to achieve a ME chin up hold. You do not need to do a pull up in order to do this drill. step of a bench or box. you can also do these on the rings in a supine position if that is more comfortable.