CrossFit Queen Creek – CrossFit
AMPAP 5 Minutes
10/7 Calorie Bike, increase intensity
:20 Dead Hang
10 Hollow Rocks
:20 Plank Transitions
Metcon (3 Rounds for reps)
1:00 Max Rep Banded Strict Pull Ups
1:00 Max Rep Push Ups
Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.
Push Ups. Use a band if needed to allow perfect form and fast reps.
Goal is the same or more reps that 2 weeks ago with less rest between sets.
AMRAP 12 Minutes, in Teams of 6
10/7 Calorie AirBike
Coach Focus: We are looking for 10/7 Calories each round without ghost riding calories, meaning athletes do not pull up early and let the momentum of the chain give “freebie” calories to the athlete. Each effort from your athletes should be all-out
For Time, with a Partner 800m Farmers Carry KB 70/53
Switch working partner any time, try to keep it even.