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      Feb
      09
      2022

      february 10, 2022

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      2:00 4-way Banded Glute Activation Steps + 5 Air Squats

      -Then- AMRAP 5:00*

      200m Row/ski

      5 Kip Swings

      10 OHS with PVC Pipe

      *Athletes may switch to Pull Ups and Empty Bar OHS after the 2nd round.

      Overhead Squat

      On a 12 Minute Running Clock

      Build to a heavy set of 3 OHS, from the floor

      Metcon (AMRAP – Rounds and Reps)

      AMRAP 7 Minutes

      27 Chest to Bar Pull Ups

      27 OHS 95/65lbs

      21 Chest to Bar Pull Ups

      21 OHS 95/65lbs

      15 Chest to bar

      Max Rep OHS 95/65lbs in remaining time

      Metcon (No Measure)

      3 Slow Rounds

      3:00 Row @ Forever Pace

      4 Jefferson Curls with Kettlebell 53/35lbs 12 Pause Goblet Squats

      1:00 Nose and Toes Handstand Hold