JUN 12 – CYCLE 1 WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (4×2 AHAP)

Heavier than week 2.

Metcon

Metcon (Time)

For Time

100/80 Calorie Row* *

EMOM including 0:00 perform 3/2 Muscle Ups
15 min time cap

6 week challenge workout

Warm-up

Warm-up (No Measure)

Dynamic D&B Warm-Up

*Trainer’s Choice of movements*

GL Weightlifting

GL: Metcon (No Measure)

BODYBUILDING

DB Skull Crushers 4×12

DB Hammer Curls 4×12

Push Ups 4×12 (add deficit if able – hands on plates)

GL Metcon

GL: Metcon (Time)

For Time:

50 Air Squats

:30 sec plank hold

40 Sit Ups

:30 sec plank hold

30 Deadlifts

:30 sec plank hold

20 Lunge Steps

:30 sec plank hold

10 Broad Jumps

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