CrossFit Resurgence – PERFORM (CF LEVEL 1)
Weightlifting
Back Squat (1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%)
Record heaviest set.
Metcon
Metcon (AMRAP – Reps)
AMRAP 9
10 Toes to Bar
10 DB Thrusters 50s/35s
10 Toes to Bar
15 DB Thrusters 50s/35s
10/20, 10/25, 10/30 etc.
6 Week Challenge Workout
Warm-up
Warm-up (No Measure)
3 Rounds
Run 200m
9 Box Jumps (step down)
12 Light RDLs
10-15 Perfect Push Up
GL Weightlifting
GL: Shoulder Press (3×6 )
Super set Band Pull Aparts 3×25
GL Metcon
GL: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
:30 All Out Sprint on bike
9 Db Hang Power Cleans
8 Db Shoulder Press