CrossFit Resurgence – CrossFit – Level One
Weightlifting
Deadlift (4×4 @ 72.5-82.5%)
Zero bounce DL!
Metcon
Metcon (Time)
3 Rounds
21 Overhead Squats 95/65
21 Bar Facing Burpees
6 week challenge workout
Warm-up
Warm-up (No Measure)
Trainer’s Choice Dynamic Warm-Up
GL Weightlifting
GL: Back Squat (EMOM 12)
EMOM 12
Min 1: max back squats @ ~60%
Min 2: 20 air squats
Min 3: :30 hollow hold
GL Metcon
GL: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 Goblet Squats
10 Box Jump/Step Up
10 KBS
10 Cal Row