JAN 8 – CYCLE 3 WEEK 5

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Back Squat (5×5 @ 90% of 5RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

30 Sit-ups

10 Front Squats 135/95

6 week challenge workout

Warm-up

Warm-up (No Measure)

Move steady through:

4-way Banded Glute Activation (15 reps in each direction – left, right, forward, backward)

25 Air Squats

400m Run or Row

GL Weightlifting

GL: Push Press (5×5 @ 90% of 5RM)

GL Metcon

GL: Metcon (Time)

3 Rounds

20 Cal Row

20 KBS

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