CrossFit – Thu, Aug 11

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

:30 bike

:10 rest

:30 lying tuck hold

:10 rest

1 set:

:30 bike

:10 rest

:30 hollow hold

:10 rest

2 sets:

:30 bike

:10 rest

:30 hollow rocks

:10 rest

1:00 couch stretch (each leg)

1:00 alternating cat/cow

Specific Warm-up

Warm-up (No Measure)

GHD Review & Set-up:

Feet locked in.

Hips off the back of the pad.

Slight bend in the knee.

Metcon

Metcon (AMRAP – Reps)

EMOM 16:

Minute 1 | :30 calorie bike

Minute 2 | :30 GHD sit-ups

Skill

Metcon (No Measure)

On a 3:00 clock:

Max-cumulative ring support hold

– Perform 10 supermen every break.

Cool Down

Warm-up (No Measure)

1 set:

400-m walk (nasal breathing only)

:45 scorpion stretch/side