APR 1 – POST OPEN CYCLE WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (4×4 @ 70-80%)

Zero bounce DL!

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

Climb the ladder…

2 Overhead Squats 95/65

1 Bar MU

4/2, 6/3, 8/4, etc…

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds:

250m Row

25 Jumping Jacks

10 Sit-ups

GL Weightlifting

GL: Shoulder Press (EMOM 12)

EMOM 12:

Min 1: :40 sec max EB strict press (EB preferred, may use DB if necessary)

Min 2: Max air squats in :40 secs

GL Metcon

GL: Metcon (3 Rounds for reps)

Every 5:00 for 15:00

Row 500m/Run 400m

15 KBS

Max Box Jumps in remaining time

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