APR 29 – POST OPEN CYCLE WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (4×4 @ 75-85%)

Zero bounce DL!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

Climb the Ladder

10/8 Cal Row/Bike

3 Push Press 115/75

10/8 Cal Row/Bike

6 Push Press 115/75

10/8 Cal Row/Bike

9, 12, 15…etc.
1 Round = Row/Bike + All Push Presses

6 week challenge workout

Warm-up

50 Burpees (Time)

50 Burpees
*10 min cap*

GL Weightlifting

GL: Front Squat (5×8 @ 65-70%)

Superset with :30 squat hold or wall sit.

GL Metcon

GL: Metcon (Time)

4 Rounds:

10 DB Thrusters

10 Pull Ups/Ring Rows

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