CrossFit – Thu, May 29

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

Shoulder warm-up

2 sets:

:30 up-downs

:30 supine banded pull-aparts (external rotations)

:30 alternating plank shoulder taps

:30 push-ups from the knees

Dynamic warm-up

2 sets:

5 inchworms

10 unweighted good mornings

5 burpees

10 alternating lunges

5 hang muscle cleans

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
– INTERMEDIATE –

21-15-9 reps for time:

Cleans (65/95 lb)

Jumping ring dips

– BEGINNER –

15-12-9 reps for time:

Cleans (35/45 lb)

Foot-assisted ring dips

– MASTERS 55+ –

21-15-9 reps for time:

Cleans (65/135 lb)

Ring dips

Skill Work (7 Rounds for distance)

Post-workout

EMOM 7:

3 box jumps

– Use a higher box than you would normally use.

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side

– AT-HOME – (Time)

21-15-9 reps for time:

DB power cleans (35/50 lb)

Push-ups on the DBs

– Use two dumbbells.