CrossFit – Mon, Aug 29

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

1 set:

10 alternating spiderman stretch

30 mountain climbers

10 alternating step-ups

:45 row (slow)

1 set:

10 deadbugs

5 forward box step-overs

5 lateral box step-overs

:45 row (moderate)

1 set:

10 sit-ups

10 box step-overs AFAP

:45 row (fast)

Specific Warm Up

Warm-up (No Measure)

5mins to Set-up and Demo Ring Drills for Skill work.

Skill

Metcon (No Measure)

EMOM 12:

Min. 1 | :20 false grip ring rows

Min. 2 | :20 rings dips

Min. 3 | :20 Low ring muscle-up transitions

Metcon

Metcon (AMRAP – Reps)

4 rounds for reps:

1:00 calorie row

1:00 sit-ups

1:00 DB box step-over (20″) (35/50 lb)

Intermediate: 20/35# db’s

Beginner: body weight step overs

Cool Down

Warm-up (No Measure)

Accumulate:

1:00 couch stretch/leg

1:00 foam roll upper back