CrossFit – Thu, Apr 17

CrossFit Templum – CrossFit

View Public Whiteboard

General Warm-up (No Measure)

1 set:

1:00 row (easy)

10 single-leg calf raises/leg

10 alternating step-ups (slow)

1 set:

:45 row (moderate)

20 alternating toy soldiers

10 alternating step-ups (fast)

1 set:

:30 row (fast)

:15 Samson stretch/lunge/leg

5 box jumps (slow)

1 set:

:20 row (sprint)

10 box jumps (fast)

250417 (Time)

– RX –

5 rounds for time:

15 toes-to-bars

20 box jumps (20/24 in)

– Step down from the box.

– INTERMEDIATE –

5 rounds for time:

10 toes-to-bars

15 box jumps (20/24 in)

– Step down from the box.

– BEGINNER –

5 rounds for time:

10 hanging leg raises

10 box jumps (12/12 in)

– Step down from the box.

– MASTERS 55+ –

5 rounds for time:

15 toes-to-bars

20 box jumps or box step-ups (20/24 in)

– Step down from the box.

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side

– AT-HOME – (Time)

5 rounds for time:

15 v-ups

20 jumps over an object (knee height)