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Jul
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2022

july 29, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

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)

3 Rounds

1:00 Max Rep Ring Rows

:30 Rest

1:00 Max Strict Ring Dips

:30 Rest

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

Metcon (Time)

for time

3 rounds of

10 cal bike

10 cal ski

10 cal row