March 24, 2020
CrossFit Queen Creek – CrossFit
Announcements
Welcome to our temporary online training. Hopefully this mess we are in will be over soon. Just know we appreciate each and everyone of you.
Warm-up
Complete three rounds of
20 mountain climbers (increases heart rate and blood flow)
5 push ups
5 sit ups
10 lunges per leg
then hold the following for three seconds
runners stretch each leg
quad stretch
pooper scooper (remember keep knee straight and push hips back)
Metcon (AMRAP – Rounds and Reps)
15 Min amrap
* Body weight
20 reverse lunges each leg
10 push ups
30 DU,SU or jumping jacks
* Dumbbells, kettle bells, barbell, small child,milk jug full of water or something similar
10 reverse lunges per leg with weight OH or front rack
10 push ups
30 DU,SU or jumping jacks
Metcon (No Measure)
5 Min EMOM
Everyone
3 Burpees
5 situps
Metcon (No Measure)
Cardio choose one of the following:
Run, jog for 8 minutes
walk for 20 minutes
bike for 30 minutes
The weather is too nice to be inside all the time
Metcon (No Measure)
Cardio choose one of the following:
Run, jog for 8 minutes
walk for 20 minutes
bike for 30 minutes
The weather is too nice to be inside all the time