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Nov
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2021

november 5, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

2:00 Floss/Mash Calves per side Then,

200m

Run 15 Burpees

20 A-Frame Toe Touches

Metcon (Calories)

In Teams of 2 AMRAP 30 Minutes

800m Run

5:00 Row for Calories

800m Run

5:00 Ski for Calories

800m Run

5:00 Bike for Calories

Split Machine as desired, athletes run together

Score is total calories completed. If athletes finish on a run, 100m = 1 “rep”.

CONDITIONING

Feel: Cardio

Pacing: Sustain on the Run, Reach on the Row

Target Score: 225+ calories (average of 15 cal/min), completing 3 Machines (1 round) and start the 4th 1000m Run.

Firebreather Score: 320+ calories (20 cal/minute), including calories on the Row in Round 2.

Scaling

– Run: Reduce distance, Goal is 1K to take 4-7 Minutes

– Machines: Athletes may start on different machines if logistics

are an issue. If you do not have one of the machines, 1 Burpee = 1 Calorie or 10 Double Unders = 1 Calorie

Metcon (AMRAP – Reps)

On a 10 Minute Running Clock

40/30 Calorie Bike @ Forever Pace

10 Band Pull Aparts

25′ Duck Walk Forward 25′ Duck Walk Backwards

1-3 Rope Climbs