june 2, 2022

CrossFit Queen Creek – CrossFit

Warm-up

Steady 6 Minutes

8 Spiderman Lunges

6 Box Jump Overs, step down

8 Wallballs (lighter than workout)

100m Row/Ski/Run

Goal is 6 continuous minutes of movement, increasing Machine Pace each round. All athletes should be sweaty and breathing by the end of the W/U.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

10 Wallballs 20/14lbs to 10/9′

8 Box Jump Overs 24″/20″

8 Burpees to 6″ target

Metcon (Time)

For Time 3 Rounds

2 Rope Climbs

50′ Dumbbell Front Rack Lunge 50s/35s

2 Rope Climbs

Rest 1:00