CrossFit – Sun, Mar 16

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

Junkyard dog warm-up

1 set:

200-meter run

AMRAP 6:

Partner A: 8 jumps around partner

Partner B: 8 jumps around partner

Partner A: 8 jump over and crawl under partner

Partner B: 8 jump over and crawl under partner

250316 (7 Rounds for time)

– RX –

Every 3:00 for 7 rounds:

200-m run

12 DB box step-overs (20/35 lb) (20/24 in)

– Use two dumbbells.

– INTERMEDIATE –

Every 3:00 for 7 rounds:

200-m run

10 DB box step-overs (15/20 lb) (20/24 in)

– Use two dumbbells.

– BEGINNER –

Every 3:00 for 7 rounds:

200-m run

8 box step-overs (12/12 in)

– MASTERS 55+ –

Every 3:00 for 7 rounds:

200-meter run

12 DB box step-overs (15/25 lb) (20/20 in)

– Use two dumbbells.

Skill Work (AMRAP – Reps)

Post-workout

Accumulate:

25 strict pull-ups

– Advanced athletes add load.

Stretching (Checkmark)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– AT-HOME – (7 Rounds for time)

Same as Rx’d

– If no box is available, substitute 12 double-DB walking lunges.