CrossFit – Sun, Feb 9

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set

200-meter jog/run

10 single-leg toe touches/leg

10 box step-overs

:30 mountain climbers

1 set

200-meter jog/run

10 unweighted good mornings

5 box step-overs

:30 up-downs

5 box step-overs

250209 (Time)

– RX –

For time:

400-m run

15 box jump-overs (24/30 in)

30 pull-ups

800-m run

30 pull-ups

15 box jump-overs (24/30 in)

400-m run

– INTERMEDIATE –

For time:

400-m run

15 box jump-overs (20/24 in)

20 pull-ups

800-m run

20 pull-ups

15 box jump-overs (20/24 in)

400-m run

– BEGINNER –

For time:

200-m run

10 box step-overs (12/20 in)

15 banded pull-ups

400-m run

15 banded pull-ups

10 box step-overs (12/20 in)

200-m run

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Post-workout

Accumulate:

50 banded good mornings and 1:00 of GHD Superman hold in as few sets as possible

– AT-HOME – (Time)

For time:

400-m run

15 object jump-overs (knee height)

30 alternating renegade rows (35/50 lb)

800-m run

30 alternating renegade rows

15 object jump-overs (knee height)

400-m run