CrossFit – Sat, Feb 1

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

50 feet of each:

Jog x 2

Skipping high knees

Lateral shuffle/direction

Toy soldiers

Samson lunges (10 lunges then jog)

Crawling Spiderman lunges (10 lunges then jog)

Bear crawl

Bunny hop

Broad jump (5 jumps then jog)

Burpee broad jump (5 jumps then jog)

1 set:

10 standing calf raises/leg

:30 band pull-aparts

Partner Muscle-up Biathlon (Time)

– RX –

For time:

400-m run

18 muscle-ups

400-m run

15 muscle-ups

400-m run

12 muscle-ups

– Partners run together and share muscle-up reps as desired, running an additional 200-m after each person has taken an attempt.

– INTERMEDIATE –

5 rounds for time:

400-m run

9 low-ring muscle-up transitions

– Run together, split muscle-up transitions as desired.

– BEGINNER –

4 rounds for time:

400-m run

4 low-ring muscle-up transitions

– Run together, split muscle-up transitions as desired.

– MASTERS 55+ –

For time:

400-m run

27 chest-to-bar pull-ups

400-m run

24 chest-to-bar pull-ups

400-m run

21 chest-to-bar pull-ups

– Partners run together and share pull-up reps as desired, running an additional 200-m after each person has taken an attempt.

– AT-HOME – (Time)

For time:

400-m run

18 double-dumbbell devils presses (35/50 lb)

400-m run

15 double-dumbbell devils presses

400-m run

12 double-dumbbell devils presses

– Partners run together and share devils presses as needed.

Stretching (Checkmark)

Accumulate:

:30 banded overhead stretch/side

:30 bent-arm pec stretch/side