FEB 18 – PHASE 2 WEEK 7

CrossFit Resurgence – BUILD/BURN (Intro Level)

View Public Whiteboard

BURN Class

Metcon (No Measure)

EMOM 12

M1: Half Burpee plate to over head

M2: Feet on MBall Plank

Metcon (No Measure)

EMOM 15

M1: Lunge Hold + R Arm DB Press

M2: Lunge Hold + L Arm DB Press

M3: Lateral Shuffle Run

Metcon (No Measure)

EMOM 12

M1: Mball Side to Side Lunge Throw

M2: MBall Squat hold pulse

FEB 17 – PHASE 2 WEEK 7

CrossFit Resurgence – BUILD/BURN (Intro Level)

View Public Whiteboard

BUILD Class

Warm-up

Warm-up (No Measure)

3 Rounds

10 Burpees

40 Jumping Jacks

25’ high Knees

25’ Butt Kickers

Weightlifting

Deadlift (1×1 )

In 10 minutes, find new 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

15/12 Calorie Row


10 HR Push ups 


15 Russian Kettlebell Swings

FEB 14 – PHASE 2 WEEK 6

CrossFit Resurgence – BUILD/BURN (Intro Level)

View Public Whiteboard

BUILD Class

Warm-up

Warm-up (No Measure)

Trainer’s Choice

Weightlifting

Front Squat (Every :60 For 6 Sets – 3 Reps)

*#10 heavier then last week

Metcon

Metcon (Time)

For Time


30 DB Thrusters

30 DB Box Step Overs

Rest 2:00


25 DB Thrusters

25 DB Box Step Overs

Rest 2:00


20 DB Thrusters

20 DB Box Step Overs