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Jan
31
2022

february 1, 2022

By admin 0

CrossFit Queen Creek – CrossFit

Warm-up

1:00 PVC Pass Throughs

1:00 Dead Hang From Pull Up Bar Then

2 Rounds

Run 100m 1 Wall Walk

5 Empty Bar Hang Squat Snatches*

Metcon (Time)

5 Rounds

Run 300m

10 HSPU

5 Squat Snatches @ 65-75%

10 HSPU

Rest 2:00

Squat snatches may be touch and go or singles.

Machine equivalents, only if weather or injury prevent running:

– Row/Ski 300m

– C2 Bike: 600m

– bike 1.2 miles

Metcon (No Measure)

EMOM 10 Minutes, alt. movements

– 10 Burpees to 6″ Target

– 12 Alternating Pistols
Scaling

– Burpees: Reduce amount to hit goal time domain. Looking for a minimum of :10 rest

at the end of each round, but a very aggressive/near sprint burpee pace.

– Pistols: Scale with band assistance, pistol to box/bench, or perform 18 lunges.

Looking for a minimum of :20 rest per round