MAR 25

CrossFit Resurgence – PERFORM (CF LEVEL 1)

LIVE ZOOM WORKOUTS!

6:00AM https://zoom.us/j/571228931

930AM https://zoom.us/j/310985018

530PM https://zoom.us/j/819476725

View Public Whiteboard

Metcon (Weight)

3×5 Sandbag Cleans, working to workout weight

Metcon (4 Rounds for reps)

2 Rounds

AMRAP 6 Minutes

3:00 Max Calories on Bike

*Rest remaining 3:00*

AMRAP 6 Minutes

3 Strict Pull Ups

3 Sandbag Squats 50-150lbs

Warm-up

Warm-up (No Measure)

4 rounds

20 Arm Big circles forward + backwards

:20 High knees

20 Arm Small Circles forwards + backwards

:20 Butt Kickers

Weightlifting

Metcon (No Measure)

Chair Dips 3×15

:3 Negative each rep

Metcon

Metcon (No Measure)

Alternating Tabata

Burpees

Lunge Steps

Rest 2:00

Alternating Tabata

Burpees

Lunge Steps

(:20 Burpees :10 Rest

:20 Lunge Steps)

Gymnastics

Metcon (No Measure)

50 Side bends right

25 Weighted sit ups

50 Side bends left

25 Weight sit ups