CrossFit Queen Creek – CrossFit
2 Steady Rounds
20 Russian KB Swings 53/35lbs
:20 Handstand Hold
5-8 Strict Pull Ups or Ring Rows 200m Air Bike
Metcon (3 Rounds for reps)
1:00 Max Rep Ring Rows
1:00 Max Strict Ring Dips
Ring Row: use a difficult that allows for a set of 15+ to start.
Ring Dip: must be able to perform 5+ perfect strict reps to start, otherwise perform bench dips or push ups.
Goal is the same or more reps that 2 weeks ago with less rest between sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
2 wall walks
20 Double DB/KB Deadlifts 70s/50s
3 rounds of
10 cal bike
10 cal ski
10 cal row