CrossFit – Thu, Aug 24

CrossFit Templum – CrossFit

Warm-Up

EMOM 5:

Min. 1 | inchworm + push-up

Min. 2 | hollow rocks

Min. 3 | up-down + max-effort jump and reach

Min. 4 | hip taps in an inchworm

Min. 5 | burpee + max-effort jump and reach

For 6mins with partner:

Partner A: Row 10 Cals

Partner B:

Scap pull-ups or ring rows

Kip swings

Shoulder taps with feet on box

Lunges

Specific Warm Up

Burpee progression &

1 round:

:20 calorie row

:20 rest

:20 burpees

Metcon

Metcon (AMRAP – Reps)

5 rounds for reps:

:20 calorie row

:40 rest

:40 calorie row

:20 rest

1:00 burpees

1:00 rest
Intermediate & Beginner: Same

Finisher

Accumulate:

50 seated leg raises

Cool Down

1 set:

:40 seated straddle stretch

:40 seated hamstring stretch, left

:40 seated hamstring stretch, right

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Time)

For time:

21-15-12-9-6-3:

Strict ring dips

– After every round, perform a 100-ft sled push