CrossFit – Sun, Feb 16

CrossFit Templum – CrossFit

View Public Whiteboard

General Warm-up (No Measure)

1 set:

200-meter run, slow

:30 alternating hamstring scoops

3 sets:

:30 running position drill/leg

:30 lean and pull drill

:30 running falling drill

100-meter run

– Practice maintaining a figure-4 body position on each run.

1 set:

200-meter run, faster

2 sets:

10 single-arm dumbbell high pulls/arm

10 sumo stance dumbbell good mornings

10 Superman arch-ups

Skill Work (5 Rounds for weight)

Pre-workout

EMOM 5:

3-5 sumo deadlift high pulls

250216 (Time)

– RX –

3 rounds for time:

400-m run

21 sumo deadlift high pulls (65/95 lb)

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

3 rounds for time:

300-m run

15 sumo deadlift high pulls (35/45 lb)

– MASTERS 55+ –

3 rounds for time:

400-m run

21 sumo deadlift high pulls (45/65 lb)

Stretching (Checkmark)

2 sets:

:30 figure-4 stretch/side

:30 seated straddle stretch/side

– AT-HOME – (Time)

3 rounds for time:

400-m run

10 left-arm DB sumo deadlift high pulls (35/50 lb)

10 right-arm DB sumo deadlift high pulls