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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.