january 31, 2022

CrossFit Queen Creek – CrossFit

Warm-up

3:00 C2 Machine Then

2 Rounds

25′ Lunge with Overhead Reach

25′ Duck Walk

25′ Burpee Broad Jump

Split Jerk (Every 2 Min for 14 Minutes 3 Split Jerk w/pause)

Metcon (AMRAP – Reps)

7 Minute amrap

2 Burpee Box Jump Overs 24/20″

2 DB Box Step Overs 50s/35s to 24/20″

Continue adding 2 reps to each movement each round.

2/2/4/4/6/6 etc

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

3 Muscle Ups

6 DB Hang Squat Cleans 50s/35s

1 wall walk