CrossFit Resurgence – CrossFit – Level One
Weightlifting
Snatch (EMOM 12 – 1 rep @ 70-80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 w/Partner
50′ DB Front Rack Lunge 50/35s
1-3 Strict MU/Ring Pull Ups
*Alternate full rounds with Partner*
6 week challenge workout
Warm-up
Warm-up (No Measure)
Trainer’s Choice Dynamic Warm-Up
GL Weightlifting
Bodybuilding
DB Skull Crushers 4×12
Reverse Lunges 4×10 (add dumbbells if able)
GL Metcon
GL: Metcon (4 Rounds for reps)
Every 4:00 for 16 mins:
30/25 Cal Row
Max Rep KBS in remaining time