february 17, 2022

CrossFit Queen Creek – CrossFit

Warm-up

W/ Partner Straight Through Splitting Work evenly

1000m Row, Ski or Run

30 Wall Balls

20 Single Arm Devil’s Press

10 Wall Walks (Done You Go, I Go)

500m Row, Ski or Run

Metcon (Time)

For Time, with a partner:

1500m Row, Ski or Run

60 Wallballs 20/14lbs

40 Devil’s Presses 50s/35s

60 Wallballs 20/14lbs

40 Wall Walks

60 Wallballs 20/14lbs

1500m Row, Ski or Run

Row/Ski/Run: Switch every 250m WB: Switch after 30 reps

Devil’s Press: switch every 5 reps

Wall Walks: switch every 4 reps

If running outside, run 1500m switching every 250m.

Metcon (No Measure)

For Completion

Every 5 Minutes for 15 Minutes

500m Row @ Forever Pace, Damper @2/1

4 Inchworms

8 Banded Good Mornings

12 Hip Extensions

C2 Bike @ Forever Pace in Remaining Time