CrossFit – Thu, Feb 6

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows or 3-10 strict pull-ups

2 sets:

:20 single-unders

:20 single-under jogging in place

:20 single-unders, front to back

:20 single-unders, side-to-side

:20 single-unders, left leg

:20 single-unders, right leg

Specific Warm-up

2 sets:

1 shuttle run (10 ft)

1 shuttle run (20 ft)

1 shuttle run (30 ft)

5 burpees

– Rest 1:00 between sets

250206 (AMRAP – Reps)

– RX –

Every 3:00 for 7 sets:

:45 to complete:

1 shuttle run (10 ft)

1 shuttle run (20 ft)

1 shuttle run (30 ft)

Max-reps burpees

– Rest the remaining 2:15.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Every 3:00 for 7 sets:

:45 to complete:

1 shuttle run (10 ft)

1 shuttle run (20 ft)

Max-reps up-downs

– Rest the remaining 2:15.

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– AT-HOME – (AMRAP – Reps)

Same as Rx’d