Sept. 21

CrossFit Resurgence – CrossFit – Level One

Weightlifting

Push Press (7X1)

7×1 Push Press – 2 of 14 (7 sets of 1 rep, same weight across, approximately 70-80% of max).

Dumbbell split squat (7X2)

Super Set: 7×2 Dumbbell Split Squat (7 sets of 2 reps, “across,” scale to the same challenge for each set).

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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