CrossFit – Mon, Mar 13

CrossFit Templum – CrossFit

Warm-up

2 rounds:

:20 Samson lunge stretch/leg

10 alternating single-leg v-ups

:20 superman hold

7 wall squats

3 wall walks

200-m run or 1:00 row, bike, or ski

Specific Warm Up

DB Squat Review:

5 Pause Goblet Squats

5 Goblet Squats

5 DB Squats

Demo DB Facing Burpee

Workout Prep:

1 set:

8 DB squats

10 DB-facing burpee

8 DB squats

– Sprint as fast as possible.

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3:

DB squats (35/50 lb)

DB-facing burpees

– Use two DBs.
Intermediate: 20/35#

Beginner: 10/15#

Finisher

Metcon (AMRAP – Reps)

8 sets for reps:

:20 DB shoulder-to-overheads

– Rest :10 between sets.

RX+ 35/50

RX 20/40

Intermediate: 15/25

Cool Down

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side