CrossFit – Sun, Mar 9

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row, ski, or bike.

2 sets:

5 inchworms

5 elbow-to-insteps/leg

:15 Samson stretch lunges/leg

:20 plank hold

250309 (Time)

– RX –

For time:

200-m run

40 sit-ups

32/40-cal row, bike, or ski

400-m run

30 sit-ups

24/30-cal row, bike, or ski

800-m run

20 sit-ups

16/20-cal row, bike, or ski

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

For time:

200-m run

20 sit-ups

16/20-cal row, bike, or ski

300-m run

15 sit-ups

12/15-cal row, bike, or ski

400-m run

10 sit-ups

8/10-cal row, bike, or ski

– MASTERS 55+ –

Same as Rx’d

Skill Work (AMRAP – Reps)

Post-workout

Accumulate:

30-50 GHD hip extensions or good mornings

Stretching (Checkmark)

2 set:

:30 cobra stretch

:30 elbow-to-instep/side

– AT-HOME – (Time)

For time:

200-m run

40 sit-ups

40 alternating jumping lunges

400-m run

30 sit-ups

30 alternating jumping lunges

800-m run

20 sit-ups

20 alternating jumping lunges