DEC 26 – CYCLE 3 WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Warm-up

Warm-up (No Measure)

Every Minute on the Minute for 9 Minutes, alternate between:

Min 1: 8 Box Step Ups with dumbbells in each hand

Min 2: 10 Ring Rows

Min 3: 30-50 Double Unders (no more than :30-worth)

Weightlifting

Back Squat (5×5 @ 90% of 5RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

Climb the ladder

1 Rope Climb

5 S2OH 75/55

1/10, 1/15, 1/20, etc.

6 week challenge workout

GL Weightlifting

GL: Back Squat (5×5 @ 90% of 5RM)

GL Metcon

GL: Metcon (AMRAP – Reps)

AMRAP 7

Climb the ladder

5 Pull-ups/Ring rows

5 S2OH

5/10, 5/15, 5/20, etc.

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