MAY 16 – CYCLE 1 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (4×4 @ 80%)

Metcon

Metcon (Time)

4 Rounds

8 Squat Snatch 115/75

Run 200m

1 Legless Rope Climb

Run 200m

6 week challenge workout

Warm-up

Warm-up (No Measure)

Run 400m

Then: 12-10-8

Ring Rows

Jump Squats

Sit Ups

GL Weightlifting

GL: DB Bench Press (EMOM 10)

Min 1: 30 sec max rep DB Bench

Min 2: 30 sec max rep sit ups

GL Metcon

GL: Metcon (Time)

3 Rounds

20 Alt DB Snatch

Row 250m

15/10 Push Ups

Row 250m

*15 min cap*

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