CrossFit – Sun, Feb 23

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CrossFit Templum – CrossFit

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General Warm-up (No Measure)

1 set:

10 ring rows

10 kettlebell deadlifts

1 set:

5 ring rows (more challenging)

5 single-arm Russian kettlebell swings/arm

2 sets:

2-5 strict pull-ups

10 Russian kettlebell swings

100-meter jog

– Rest :30-1:00 between sets.

250223 (Time)

– RX –

For time:

25 strict pull-ups

50 Russian KB swings (53/70 lb)

800-meter run

– INTERMEDIATE –

For time:

15 strict pull-ups

50 Russian KB swings (35/53 lb)

800-meter run

– BEGINNER –

For time:

25 ring rows

25 Russian KB swings (18/26 lb)

400-meter run

– MASTERS 55+ –

For time:

25 strict pull-ups

50 Russian KB swings (35/53 lb)

800-meter run

Skill Work (Checkmark)

Post-workout

8 sets:

:20 hollow rocks

:10 rest

Stretching (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll calves

– AT-HOME – (Time)

For time:

25 double-DB hang power cleans (35/50 lb)

50 single-DB swings

800-meter run