CrossFit Queen Creek – CrossFit
2:00 Floss/Mash Calves per side Then,
Run 15 Burpees
20 A-Frame Toe Touches
In Teams of 2 AMRAP 30 Minutes
5:00 Row for Calories
5:00 Ski for Calories
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”.
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.
– 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