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2022

may 19, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

20 Band Pull Aparts (perform 10 palms down, 10 palms up)

-Then-

2 Rounds of

4 Tempo Ring Rows

4 Squat Box Jumps* 24/20″

*Perform an air squat, jump onto a box

6/4 Calorie Air Bike Sprint

Push Press

Every 4 Minutes for 12 Minutes (3 sets)

1 Max Rep Set of Push Presses

Round 1: 75% 1RM

Round 2: 70%

Round 3: 65%

Adjust weights to allow for 5-10 reps on round 1, and then slightly more on each subsequent set.

Score is total reps

Metcon (AMRAP – Reps)

AMRAP 4 Minutes

3 Bar Muscle Ups

8 DB Front Squats 50s/35s

Rest 1:00

AMRAP 3 Minutes

2 Bar Muscle Ups

6 DB Front Squats 50s/35s

Rest 1:00

AMRAP 2 Minutes

1 Bar Muscle Ups

4 DB Front Squats 50s/35s

Scoring: 3 separate scores of rounds + reps. Start with the Bar Muscle Ups each AMRAP.

Metcon (Time)

Row

200 meters X 5

rest 1:00 after each