Wednesday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

10 min tim ecap

5 rounds

10 DB hang cleans

7 up/downs

3 banded ring dips

Strength

4 ROUNDS

8 DB deadlifts

8 DB Bulgerian split squats

Metcon

Metcon (AMRAP – Rounds)

3 Rounds:

15 Double Dumbbell Squats

15 Double Dumbbell Shoulder to Overhead

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:

45 Air Squats

15 Double Dumbbell Shoulder to Overhead

400 Meter Double Dumbbell Farmer’s Carry

Dumbbells: (35’s/20’s)