Queen City CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Med-ball Foot Taps
Knuckle Drags
Active Spidermans
:20 Seconds
Single Unders
Air Squats
Med-ball Deadlifts
:15 Seconds
Double Unders
Med-ball Front Squats
Med-ball Push Press
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Hamstring Band: 1 Min/side
Calf Stretch: 1 Min/side
Weightlifting
Deadlift (12 Min to build to heavy set of 3)
Metcon
Smooth Criminal (AMRAP – Rounds and Reps)
15 Min AMRAP:
60 Double Unders
30 Wall Balls 20/14 to 10′
15 Deadlifts 245/165
Additional Work
Romanian Deadlift (4x 7)
Starting from Top of deadlift, lower with shins vertical to point where back can no longer remain straight
Build in weight. Following each set, complete 15 GHD Sit-Ups
