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      Jan
      13
      2022

      january 14, 2022

      By admin 0

      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.