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      May
      08
      2022

      may 12, 2022

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      CrossFit Queen Creek – CrossFit

      Warm-up

      AMRAP 5 Minutes

      50 foot Shuttle Run (25’x 2)

      10 Air Squats

      5 Burpees

      Bench Press (5 @ 60%, 4 @ 70% 2 @ 90%)

      Metcon (AMRAP – Rounds and Reps)

      3 Rounds

      AMRAP 2 Minutes

      15 Air Squats

      10 Burpees

      Max Calorie Air Bike

      Rest 2:00

      AMRAP 2 Minutes

      15/12 Calorie Air Bike

      10 Air Squats

      Max Burpees

      Rest 2:00

      AMRAP 2 Minutes

      15 Burpees

      10/7 Calorie Air Bike

      Max Air Squats

      Rest 2:00
      Coach Focus: One round consists of three, 2-minute AMRAPs with their 2:00 rest periods, making this a longer total clock for class at 34 minutes. The movements will not take long to warm up, so a quick general warmup should be sufficient then start the workout. If bikes logistics are an issue, team athletes up and have them rotate their Max movement to allow for a group of 3 to share a bike.