CrossFit Resurgence, Resurgence Strength North – In-Person WOD
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Warm-up
3 rounds
25 cal on AAB
10 push ups
10 DB goblet squats
Strength
Chalk Shoulder Complex
CHALK Shoulder Complex (3 x 1)
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets.
Metcon
Metcon (Time)
Metcon (Time)
For Time:
Time Cap: 18min.
9 Rounds:
4 Alternating DB Snatches (70/50lb.)
4 Toes-To-Bar
7 Rounds:
6 Cal Assault Bike
6 Cal Row
5 Rounds:
8 Alternating DB Snatches (70/50lb.)
8 Toes-To-Bar
3 Rounds:
10 Cal Assault Bike
10 Cal Row
CAN YOU FINISH!?
Accessory Work
Optional Bonus Work:
100 Seated Weighted Knee Tucks
– Even bodyweight here is tough
– If you do add weight, choose between 5 and 10lbs.
– Put a 5min. time cap on it
Movement Demo:
https://www.youtube.com/watch?v=OFiw8ZJHKcg
Back Squat (Squatober New PR)