CrossFit – Thu, Dec 15

CrossFit Templum – CrossFit

Warm-up

1 set:

400-m run

:30 hollow hold

:30 ring rows

1 set:

200-m run

:30 hollow rocks

:30 ring rows (harder)

1 set:

:45 shuttle run

10 tuck-ups

10 DB presses

1 set:

10 shuttle runs

10 v-ups

10 DB presses

Specific Warm Up

Metcon (5 Rounds for weight)

5 rounds for load with a partner:

100-ft single-arm DB overhead carry/arm

– Each partner completes 5 rounds of 200 ft.

– One partner works while the other rests.

– Build in load to a heavy, unbroken set.

Metcon

Metcon (Time)

For time:

21-18-15-12-9 reps:

V-ups

Pull-ups

Shuttle runs

– 1 shuttle run = 25 ft

Intermediate:

For time:

21-18-15-12-9 reps:

V-ups

12-10-8-6-4-reps:

Pull-ups

21-18-15-12-9 reps:

Shuttle runs

– 1 shuttle run = 25 ft

Beginner:

For time:

15-12-9-6-3 reps:

Sit-ups

Ring rows

Shuttle runs

– 1 shuttle run = 25 ft

Cool Down

Accumulate:

1:00 lacrosse ball foot roll/foot