CrossFit – Fri, Apr 4

CrossFit Templum – CrossFit

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Partner General Warm-up (No Measure)

1 set:

1:00 row, slow

Alternating Samson stretch

1 set:

:30 row, moderate

Alternating scorpion stretches

1 set:

10 synchronized sit-ups

1 set:

:30 row, fast

Unloaded good mornings

1 set:

:30 row, fast

Inchworms

250404 (Time)

– RX –

For time with a partner:

100-cal row

50 synchronized sit-ups

100 KB swings (35/53 lb)

50 synchronized sit-ups

100-cal row

– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

– INTERMEDIATE –

For time with a partner:

75-cal row

50 synchronized sit-ups

75 KB swings (35/53 lb)

50 synchronized sit-ups

75-cal row

– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

– BEGINNER –

For time with a partner:

50-cal row

25 synchronized sit-ups

75 KB swings (18/26 lb)

25 synchronized sit-ups

50-cal row

– MASTERS 55+ –

For time with a partner:

100-cal row

50 synchronized sit-ups

100 KB swings (26/35 lb)

50 synchronized sit-ups

100-cal row

Skill Work (Checkmark)

Post-workout

1 set:

200-meter single-arm kettlebell overhead walk

– Switch arms as needed

Stretching (Checkmark)

1 set:

1:00 couch stretch/side

1:00 hamstring stretch/side

– AT-HOME – (Time)

For time with a partner:

50 shuttle runs (25 ft)

50 synchronized sit-ups

100 single-arm DB hang snatches (35/50 lb)

50 synchronized sit-ups

50 shuttle runs (25 ft)

– 1 shuttle run = 25 feet down, 25 feet back.