JUN 7 – CYCLE 1 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Shoulder Press (1 rep every :90 sec for 12 mins AHAP)

Metcon

CFR Anniversary WOD (AMRAP – Rounds and Reps)

AMRAP 20

Buy in: 2011m Row

Then…

6 SYNCHRO Deadlifts 225/155

8 Box Jump Overs 24/20″ (total)

11 SYNCHRO Bar Facing Burpees
SYNCHRO means partners are at the top and bottom of each movement at the same time.

6 week challenge workout

Warm-up

Warm-up (No Measure)

Partner Warmup

6 Rounds (3 at each station)

P1 – 30 sec Row

P2 – 30 sec Plank hold

GL Weightlifting

GL: Metcon (No Measure)

BODYBUILDING

Seated DB Strict Press 4×10

Superset 4×15 KB DL (can do single leg for more of a challenge – 4×8 per side)

GL Metcon

GL: Metcon (Time)

3 Rounds

Run 400m

50′ Walking Lunge

15 Push Ups

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