CrossFit – Fri, Oct 17

CrossFit Templum – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 4:00

1 set:

200-meter run, slow

5 leg swings/leg

5 hamstring scoops/leg

5 inchworms + push-ups

200-meter run, faster

251017 (AMRAP – Rounds and Reps)

-RX-

AMRAP 30:

3 wall walks

200-m run

1 deadlift

– Deadlift load is 80% of 1-rep max.

– INTERMEDIATE –

AMRAP 30:

4-step wall walks

200-m run

1 deadlift

– Deadlift load is 80% of 1-rep max.

– BEGINNER –

Every 3:00 for 10 sets:

3 inchworms

100-m run

3 deadlifts

– Rest in the remaining time.

– Athlete chooses load.

– MASTERS 55+ –

AMRAP 30:

2 wall walks

200-m run

1 deadlift

– Deadlift load is 80% of 1-rep max.

Stretching (Checkmark)

1 set:

:30 scorpion stretch/side

1:00 child’s pose stretch

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 30:

3 wall walks

200-m run

5 double-DB deadlifts (35/50 lb)