Saturday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

25′ Alt. Knees to Chest

25′ Alt. Leg Swings

25′ Alt. Lunges

25′ Broad Jumps

Cardio Choice Until End…

(No Measure)

Saturday Squats

Metcon (AMRAP – Rounds and Reps)

EMOM x 6 MINUTES

MIN 1 – :45 Slow DB Front Squat

MIN 2 – :45 Wall Sit

– Rest 1:00 –

AMRAP x 6 MINUTES

8 Single DB Double Squat Thruster*

16 Single DB Front Rack Alt Lunges

*1 Front Squat + 1 Full Thruster = 1 Rep

(Score is Rounds + Reps)

Saturday Squats

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 Quad Heel Taps

1:00 DB Goblet Squat

1:00 Elbow Plank

-Rest 1:00 b/t Sets-

(Score is Reps)