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CrossFit Templum – CrossFit

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General Warm-up (No Measure)

1 set:

:30 easy row

:30 moderate row

:30 hard row

10 alternating Samson stretches

1 set:

:30 easy row

:30 moderate row

:30 hard row

10 alternating elbow-to-insteps

1 set:

250/300-meter row

Specific Warm-up

Double under Prep

250227 (Time)

– RX –

3 rounds for time:

800/1,000-m row

100 double-unders

– INTERMEDIATE –

3 rounds for time:

800/1,000-m row

50 double-unders

– BEGINNER –

3 rounds for time:

400/500-m row

50 single-unders

– MASTERS 55+ –

3 rounds for time:

800/1,000-meter row

70 double-unders

Skill Work (AMRAP – Reps)

Post-workout

Accumulate:

30-50 GHD hip extensions

Stretching (Checkmark)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– AT-HOME – (No Measure)

3 rounds for time:

800-meter run

100 double-unders