Sept 10

CrossFit Resurgence – CrossFit – Level One

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Weakness Warm Up (Time)

Weakness Warmup

1mile run

2k row

100/80 cal bike

75 bar facing burpees
If you don’t finish, put total reps or distance

Back Squat (5×5 @ 72.5%)

Metcon (AMRAP – Reps)

AMRAP 6

40 bar facing burpees

30 overhead squats (95/65)

Max DB box step overs in remaining time (24/20″ 50/35 DBs)

6 week challenge workout

Deadlift (5-5-5-5-5)

Add weight each set

Sept 7

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Shoulder Press (2X10 )

Shoulder Press (1 rep every :90 for 12 mins AHAP)

Sept 7 (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

15 KB swings

10 burpees to 6′ Target

5 strict HSPU

6 week challenge workout

Metcon (4 Rounds for reps)

4 Rounds for max reps:

1 min box jumps/step-ups

1 min burpees

1 min wallballs

1 min cal row or bike

*1 min REST*