CrossFit – Fri, Aug 15

CrossFit Templum – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 10:00

3 sets:

200m run

10 kettlebell deadlifts

Single-arm kettlebell overhead carry/arm (50 ft)

10 kettlebell bent-over rows

10 kettlebell goblet squats

Broad jumps | 5:00

EMOM 5:

3 broad jumps

250815 (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

100-m single-KB suitcase carry (53/70 lb)

7 right-arm KB snatches

7 left-arm KB snatches

– INTERMEDIATE –

AMRAP 12:

100-m single-KB suitcase carry (35/53 lb)

7 right-arm KB snatches

7 left-arm KB snatches

– BEGINNER –

AMRAP 12:

100-m single-KB suitcase carry (12/18 lb)

7 right-arm single-arm KB swings

7 left-arm single-arm KB swings

– MASTERS 55+ –

AMRAP 12:

100-m single-KB suitcase carry (35/53 lb)

7 right-arm KB snatches

7 left-arm KB snatches

Skill Work (Checkmark)

Post workout

Accumulate:

100 KB side bends

– Use workout kettlebell or heavier.

Stretching (Checkmark)

1 set:

1:00 lacrosse ball shoulder mash/side

1:00 child’s pose stretch

– AT-HOME – (AMRAP – Rounds and Reps)

– AT-HOME –

AMRAP 12:

100-m single-DB suitcase carry (50/70 lb)

7 right-arm DB hang snatches

7 left-arm DB hang snatches