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      May
      15
      2022

      may 19, 2022

      By admin 0

      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