CrossFit – Sat, Nov 23

CrossFit Templum – CrossFit

Metcon (Time)

1 set:

100-meter jog

:30 hip flexor to hamstring stretch/side

10 ring rows (easy)

10 air squats

:15 hollow hold

1 set:

100-meter run

10 walking lunge steps

5 ring rows (harder)

10 med-ball squats

10 hollow rocks

1 set:

100-meter run

10 walking lunge steps

10 ring rows (hardest) or 1-5 strict pull-ups

10 wall-ball shots

10 V-ups or T2B
Triple Double

Part 1-

3 rounds for time with a partner:

400-m run

30 walking lunges

30 pull-ups

Part 2-

Start at 15:00 and go to completion:

3 rounds for time with a partner:

400-m run

20 wall-ball shots (14/20 lb) (9/10 ft)

20 toes-to-bars

*Run together; split reps evenly.

*Score is the total combined time of each triplet (without the rest between parts)