CrossFit – Fri, Feb 3

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FRIDAY NORMAL SCHEDULE

CrossFit Templum – CrossFit

Warm-up

3 sets:

10 reps or :30 of each movement:

Samson stretch lunge

PVC Overhead squat (weight in heels)

Strict sit-ups (minimal arm movement)

Good mornings (neutral spine)

Strict pull-ups (full ROM)

Strict ring dips (full ROM)

Specific Warm-up

4 sets: :30 sec Row/ :30 sec Rest

2 sets:

125/150–m row

8 v-ups

Metcon

Metcon (Time)

For time:

800/1,000-m row

40 v-ups

600/750-m row

40 v-ups

400/500-m row
Intermediate:Alt V-ups

Beginner: AbMat situps

Finisher

Metcon (Time)

1 set:

Max-effort hanging L-sit hold

– Scale to a hanging tuck hold.

Cool Down

1 set:

1:00 cobra stretch

1:00 seated straddle stretch