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Jan
13
2022

january 14, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

2:00 Shoulder Swimmers Then

Alt. EMOM 6:00 (:50s working :1s Transition)

1- PVC Overhead GFYs (GFY = R-Leg Lunge + L-leg lunge + squat)

2- Bar Facing Burpees

3- Ring Rows

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Metcon (AMRAP – Reps)

In teams of 3, waterfall style; AMRAP 18 Minutes

15/12 Calorie Ski

20 Box Jump Overs 24/20
Athlete 1 begins on the ski erg: when athlete 1 finishes, athlete 2 begins skiing. Same for athlete 3, and so on.