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Mar
01
2022

march 2, 2022

By admin 0

CrossFit Queen Creek – CrossFit

Warm-up

Prayer Stretch 2:00/ Side Then

2 Rounds

10 Box Step Ups with Light DB

10 Alternating DB Hang DB Snatch

10 PVC OH Squats

Metcon (No Measure)

4 Sets

3 Shallow Kips (tight & fast)

3 Big Kips (Elevation is the goal) 1-3 bar Muscle Ups

Rest as needed between

Metcon (Weight)

Overhead Squat

2-2-2-2-2-2 AHAP

Bar is taken from the rack.

Metcon (AMRAP – Rounds and Reps)

On a 9 Minute Clock:

60 S. DB Dumbbell Box Step Ups 50/35lbs, 24/20″

Then,

AMRAP in remaining time:

6 Overhead Squats 115/75lbs

3 Bar Muscle Ups