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Mar
21
2022

march 22, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

Row 300m,

Then 2 Steady Rounds:

12 Lunge + Twist Steps

20 Empty Bar Back Squats

:30 Dead Hang

Back Squat

EMOM 10 Minutes

2 Pause Back Squats AHAP

Start around 60% and add weight each round. Pause for a full 1-second at the bottom.

Metcon (Time)

4 Rounds

10 Push Ups

15 Toes to Bar

0.3/0.2 miles Assault Bike, Arms Only

Metcon (Time)

3 Rounds

20 Single DB Step Ups 50/35lbs to 24/20″

Run 400m