CrossFit – Thu, Apr 10

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

1 set:

200-meter run, slow

:20 single-unders

10 alternating hamstring scoop stretches

10 mountain climbers

:20 single-unders

10 walking lunges

5 scap pull-ups

:20 single-unders

200-meter run, faster

Skill Work (AMRAP – Reps)

Pre-workout

EMOM 5:

:20 double-under practice

250410 (Time)

– RX –

For time:

30 box jumps (24/30 in)

1,600-m run

10 rope climbs (15/15 ft)

– INTERMEDIATE –

For time:

30 box jumps (20/24 in)

1,600-m run

10 rope climbs (12/12 ft)

– BEGINNER –

For time:

20 box jumps (12/12 in)

800-m run

10 pull-to-stands

– MASTERS 55+ –

For time:

30 box jumps (20/24 in)

1,600-m run

10 rope climbs (12/12 ft)

Stretching (Checkmark)

2 sets:

1:00 foam roll IT band/leg

1:00 lacrosse ball roll/foot

– AT-HOME – (Time)

For time:

Broad jump (100 ft)

1,600-m run

30 alternating double-DB renegade rows (35/50 lb)