Wooden Kimono

CrossFit Resurgence – CrossFit – Level One

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Wooden Kimono (Time)

5 rounds

6 ‘heavy’ jerks (Health: 65lb / Athletic: 105lb* / Performance: 155lb)

16 single arm kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

40′ bear crawl

strict chin-up (Health: 6 assisted, Athletic*: 3 reps, Performance: 6 reps)

400m run OR 2 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle

1 min rest

6 week challenge workout

Metcon (Time)

5 Rounds

8 ring rows

10 DB push press

12 KBS

200 m run

Fox on the run

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5X5)

5×5 back or box squat – 12 of 12 (5 sets of 5 reps, same weight across at 80-90% of max)

Ring Dips (5X7)

Super Set: 5×7 weighted ring dip or progression (5 sets of 7 reps)

Fox on the Run (AMRAP – Rounds and Reps)

7 Rounds

10 Wall Balls (Health: 8ft/10lb, Athletic: 9ft/14lbs*, Performance: 10ft/20lb)

10 Kipping Pull-ups (Health: 10 jumping pull ups)