CrossFit – Thu, Jan 5

CrossFit Templum – CrossFit

Warm-up

1 set:

200/250-m row

50-75-ft of each

Bear crawl (shoulder taps)

Lateral shuffle/direction (lateral hops over a plate)

Backward bear crawl (hip taps)

Skipping high knees

Samson lunges

Backward skipping high knees

Bunny hops

Larger bunny hops

Burpee + max vertical jump

1 set:

200/250-m row

Specific Warm Up

Box Jump Over and Row Review:

Then…

2 sets:

100/150-m row

4 burpee box jump overs

– No rest between sets.

Metcon

Metcon (Time)

3 rounds for time:

20 burpee box overs (24/30 in)

400/500-m row

Intermediate: 20/24″ box

Beginner: 16/20″ & 200/250 Row

Skill

Metcon (AMRAP – Reps)

8 rounds:

:20 double-unders

– Rest :10

Cool Down

2-3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)