CrossFit – Mon, Sep 26

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

:30 mountain climbers

10 PVC pass throughs

10 knee push-ups

5 squat-to-stands

10 air squats

– Pause in the bottom of the air squats.

1 set:

:30 mountain climbers

10 PVC pass throughs

8 tempo push-ups

10 alternating spiderman stretches

10 plate squats

– Pause in the bottom of the plate squats.

1 set:

:30 mountain climbers

10 PVC pass throughs

5 dive bomber push-ups

:20 Samson stretch/side

10 PVC overhead squats

– Pause in the bottom of the overhead squats.

Skill

Metcon (Checkmark)

4 sets:

:40 alternating single-leg squats

– Rest :20

Metcon

Metcon (Time)

For time:

50 air squats

27 ring dips

50 air squats

21 ring dips

50 air squats

15 ring dips

50 air squats

9 ring dips

Intermediate: Scale back rep scheme on dips

Beginner:

30 air squat & bench dips

Cool Down

Warm-up (No Measure)

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side