MAR 26

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

Bench Press (10/8/6/4/Max)

Bench Press 10-8-6-4-AMRAP*

*AMRAP should be about 60% of what the athlete hits for 4 reps

Metcon (Time)

For Time

1,000/900m C2 Bike or 400m Run or 500/450m Row

Warm-up

Warm-up (No Measure)

2:00 Squat hold

1:00 Door Stretch

1:00 Jump rope/ Jumping Jacks

Weightlifting

Metcon (No Measure)

Squat+ Calf Raise

3×15 :2 Pause @bottom

At Home WOD

Metcon (Time)

12 Rounds

20 air Squats

8 Plank to Pike Burpees