CrossFit Resurgence, Resurgence Strength North – NCX
Warm-up
Warm-up (No Measure)
2 ROUNDS
5 DB Sumo Deadlifts
5/5 Moose Antlers
10 Alt. Step-Ups
5/5 Zottman Curls
Immediately into ..
2 ROUNDS
5 DB Suitcase Deadlifts
5 Push-Up to Pike Position
10 Alt. Lunges
5/5 Single Arm DB Push Press w/:02 pause overhead
Workout
Metcon (Time)
12 SETS
1 DB Devils Press (50/35)|(35/20)
2 DB Front Rack Lunges
3 DB Push Press
4 DB Suitcase Step-Ups (24/20)
-Rest :30 b/t Sets-
(Score is Total Time)
KG DB: (22.5/15)|(15/9)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
1 DB Devils Press (50/35)|(35/20)
2 DB Front Rack Lunges
3 DB Push Press
4 DB Suitcase Step-Ups (24/20)
*P1 completes a full round. P2 rests. Once P1 completes a full round P2 begins.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
Post-Workout Strength
Metcon (Weight)
3 SETS FOR QUALITY*
12 Weighted Arm Haulers
12 Bent Over DB Reverse Flyes
12 DB Front Raises
12/12 KB Side Bends
-Rest As Needed b/t Sets-
*Keep weight Light.
(Score is Weight)