CrossFit Templum – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 10:00
3 sets.
200/250-meter row
5 kettlebell windmills, right
5 kettlebell windmills, left
10 bent-over rows, right
10 bent-over rows, left
5 burpees
251106 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20:
500-m row
Single-arm KB front-rack walking lunges, right (30 ft) (35/53 lb)
Single-arm KB front-rack walking lunges, left (30 ft)
15 ring rows
– Feet positioned directly underneath the initial hanging position of the rings.
-INTERMEDIATE-
AMRAP 20:
500-m row
Single-arm KB front-rack walking lunges, right (30 ft) (20/35 lb)
Single-arm KB front-rack walking lunges, left (30 ft)
15 ring rows
– Feet positioned to allow for 5-10 consecutive ring row reps.
-BEGINNER-
AMRAP 20:
300-m row
Single-arm KB front-rack walking lunges, right (20 ft) (10/20 lb)
Single-arm KB front-rack walking lunges, left (20 ft)
10 ring rows
– Feet positioned to allow for 5-10 consecutive ring row reps.
-MASTERS 55+-
AMRAP 20:
500-m row
Single-arm KB front-rack walking lunges, right (30 ft) (20/35 lb)
Single-arm KB front-rack walking lunges, left (30 ft)
15 ring rows
– Feet positioned to allow for 5-10 consecutive ring row reps.
Stretching (Checkmark)
1 set:
1:00 couch stretch/side
1:00 banded shoulder stretch/side
– AT-HOME – (AMRAP – Rounds and Reps)
-AT-HOME-
AMRAP 20:
400-m run
Single-arm DB front-rack walking lunges, right (30 ft) (35/50 lb)
Single-arm KB front-rack walking lunges, left (30 ft)
15 bent-over DB rows
