CrossFit Queen Creek – CrossFit
5:00 Row, air bike, or jog @ Easy-Moderate Pace Then
5 Strict Hanging Knee Raises
50’ Empty Sled Run (don’t sprint – move quickly) 15 Air Squats w/ Glute Band around knees
Back Squat (3-3-2-2-1-1)
Within ~1:00 after each set, perform an 80′ Empty Sled Sprint on sidewalk out back door. From door to end of sidewalk. leave sled for next person to push it back
Start at 80-85% and add weight each set.
Goal: all three singles are 90-100% (may go for 1RM if it’s feeling good)
This is the second to last back squat day – retest will be NEXT week, not in week 7!
Metcon (No Measure)
5 min cool down walk
10,8,6,4,2 Deadlift 135/95
2,4,6,8,10 turkish SIT UPS 44/26 KB alternate arms each rep