DEC 10 – PHASE 1 WEEK 4

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BURN Class

Metcon (No Measure)

Tabata 8x:20 on :10 off x 3

—box jumps

—burpees

—Plate glute Bridges

Metcon (No Measure)

Tabata 8x:20 on :10 off x 4

—Row Sprints

—Russian Twist

—Row Sprints

—Russian Twist

Metcon (No Measure)

Tabata 8x:20 on :10 off x 3

—Plate Steps ups

—plate Crunches

—plate Thrusters

DEC 9 – PHASE 1 WEEK 4

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BUILD Class

Warm-up

Warm-up (No Measure)

3 Rounds

5 Strict banded pull ups

10 Push ups

15 V ups

Weightlifting

Shoulder Press (5×5 5# heavier than last week)

Super Set 5×25 Band Face Pulls

Metcon

Metcon (3 Rounds for reps)

AMRAP 2:00 x 3


Run 300m


Max Bar Facing Burpees in the remaining time


*Rest 1:00*