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/294122763
YOGA https://zoom.us/j/912899815
Metcon (Weight)
DB Cluster
12-10-8-6-4 AHAP
Rest as needed between sets to maximize load
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
15/10 Machine Calories
25′ HS Walk
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 SQUAT PULSES
:30 PERFECT PUSH UPS
:30 SIDE TO SIDE BEAR CRAWL
Weightlifting
Metcon (No Measure)
6X
:60 ALT DB CURL
RIGHT INTO
:30 ME BENCH DIPS
Metcon
Metcon (Time)
FOR TIME:
75 HR. PUSH UPS
60 PLATE GTO
50 MT CLIMBERS KNEES INSIDE HANDS(PER SIDE)
20 BURPEE TO PLATE
*20 MIN CAP*
Gymnastics
Metcon (No Measure)
Tabata X2
(:20 ON /:10 OFF)
ALT PER ROUND S-ARM CRUNCH