CrossFit – Fri, Jun 6

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

1 set:

:30 single-unders

:10 rest

:20 mountain climbers

:10 rest

10 air squats, short pause in the bottom

1 set.

:30 single-unders or alternating-step jump rope

:10 rest

:20 Spiderman and reach

:10 rest

10 Kang squats

1 set

:15 double-unders or attempts

:10 rest

:15 double-unders or attempts

:10 rest

:10 single-leg mountain climbers, right

:05 rest

:10 single-leg mountain climbers, left

:10 rest

10 single-dumbbell good mornings, slow

250606 (Time)

– RX –

For time with a partner:

800-m run

then…

10 rounds of:

10 double-DB power cleans (35/50 lb)

30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

– INTERMEDIATE –

For time with a partner:

800-m run

then…

10 rounds of:

10 double-DB power cleans (20/35 lb)

30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

– BEGINNER –

For time with a partner:

400-m run

then…

6 rounds of:

10 double-DB power cleans (10/15 lb)

20 single-unders

then…

400-m run

– Partners perform the runs together and then alternate full rounds of the 6-round couplet.

– MASTERS 55+ –

For time with a partner:

800-m run

then…

10 rounds of:

10 double-dumbbell power cleans (20/35 lb)

20 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

Stretching (Checkmark)

2 rounds:

1:00 calf foam roll/side

1:00 quad foam roll/side

– AT-HOME – (Time)

Same as Rx’d