APR 26 – POST OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Split Jerk (1-1-1-1-1-1-1)

Build to heavy single for the day.

Metcon

Metcon (No Measure)

BODYBUILDING

Barbell Bicep Curls

3×12 then 1×15+

Banded Leg Extension

3×25

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

1:00 row/bike

20 lunge steps

1:00 squat hold

GL Weightlifting

GL: Shoulder Press (EMOM 10)

EMOM for 10 mins complete 2 reps of strict press AHAP. Increase weight as tolerated each round. After your 2 strict presses (within same minute), complete 5 DB rows per arm.

GL Metcon

GL: Metcon (Time)

5 Rounds:

250m Row

10 Pull-ups/Ring rows

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