CrossFit – Sat, Oct 12

CrossFit Templum – CrossFit

Warm-up

1 set:

:30 jumping jacks

10 alternating scorpion stretches

:30 plank hip taps (same side)

1 set:

:30 mountain climbers

10 push-ups

:30 active bar hang

1 set:

:30 burpees

10 alternating Samson stretches

10 scap pull-ups

1 set:

:30 burpees to a plate

10 walking lunges

:30 active bar hang

Specific Warm-up

2 sets:

10 walking overhead plate lunges

10 burpees to a plate

100-meter weighted run (together)

– Rest 1:00 between sets

Metcon

Metcon (Time)

For time with a partner:

100 walking overhead plate lunges (25/45 lb)

75 burpees to a plate

1:00 accumulated hang from a pull-up bar

1,000-m weighted run together (25/45 lb)

1:00 accumulated hang from a pull-up bar

75 burpees to a plate

100 walking overhead plate lunges (25/45 lb)

– One partner works on the hangs, burpees, and overhead lunges, while the other rests.

– Run together with one partner carrying one plate at a time.