CrossFit Resurgence – CrossFit – Level One
Weakness Warmup
1-Mile Run (Time)
Max Effort 1-Mile Run
2k Row (Time)
Max Effort 2k Row
100/80 Cal Bike (Time)
75 Bar Facing Burpees (Time)
75 Bar Facing Burpees (each jump over bar counts as one rep)
Weightlifting
Back Squat (5×5 @ 80%)
Metcon
Metcon (Time)
For Time:
30-20-10
Calorie Row
Kettlebell Swings 53/35lbs
Time Cap: 8 Minutes
6 week challenge workout
Warm-up
1000m Row (Time)
Max Effort 1000m Row
GL Weightlifting
GL: Back Squat (5×5)
GL Metcon
GL: Metcon (Time)
For Time:
30-20-10
Calorie Row/Bike
Kettlebell Swings