CrossFit Resurgence – CrossFit – Level One
Weightlifting
Shoulder Press (3 reps every 3 mins for 12 mins AHAP)
Metcon
Metcon (Time)
For Time
10 Thrusters 135/95
10 Bar Muscle Ups
10 Thrusters 135/95
8 Bar Muscle Ups ..10/6, 10/4, 10/2
Bar MU decrease by 2 each round.
*15 min time cap*
6 week challenge workout
Warm-up
Warm-up (No Measure)
Weakness Warmup:
1000m row for time
GL Weightlifting
GL: DB Bench Press (5×10 increasing weight)
Immediately after each set of 10 DB bench reps, complete 10 reps of DB hammer curls (5×10 total sets of hammer curls). Alternate movements back and forth.
GL Metcon
GL: Metcon (Time)
3 Rounds
20 Cal Row
10 Pull Ups
20 Wallballs