Mar 27 – POST-OPEN DELOAD WEEK

CrossFit Resurgence – CrossFit – Level One

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Dumbbell Strict Press (5×10)

Adjust weight up or down across sets to hit 10 reps.

Metcon (4 Rounds for reps)

AMRAP 5 x 4 Rounds

Alternate AMRAPs w/ a partner

15 Wall Balls 20/14

5 Burpee Pull Ups
2 AMRAPs per partner

6 week challenge workout

Warm-up

Warm-up (No Measure)

Partner Warm-Up

4 Rounds each

Partner 1: Row 10 cals

Partner 2: Plank hold

GL Weightlifting

GL: Bench Press (1×1)

Work up to 1 rep max bench press.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Box jumps

15 Pull-ups/ring rows

10 Push presses

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