DEC 31 – CYCLE 3 WEEK 4

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4-way banded glute activation, 15 steps in each direction

30 Empty Bar OHS

15 Tall Box Jumps

Weightlifting

Back Squat (1×5 )

Find new 5RM back squat.

Metcon

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes

10 Toes to Bar

10 Box Jump Overs 24/20″

10 Overhead Squats 95/65lbs

**Rest Remainder – If you don’t finish, restart at the next 3 minute mark.**

6 week challenge workout

GL Weightlifting

GL: Back Squat (1×5 )

Find new 5RM back squat.

GL Metcon

GL: Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes

10 Sit-ups

10 Box Jump Overs/Step Overs

10 Goblet Squats

**Rest Remainder – If you don’t finish, restart at the next 3 minute mark.**

Leave a Reply

Your email address will not be published. Required fields are marked *