CrossFit – Thu, Sep 22

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

1 set:

:30 bike (easy pace)

20 alternating plank reach throughs

1 set:

:30 bike (moderate pace)

20 alternating Cossack squats

20 sit-ups

1 set:

:30 bike (fast pace)

20 air squats

20 v-ups

Specific Warm Up

Warm-up (No Measure)

GHD Situp Prep and Scaling:

2 sets:

:20 bike (fast pace)

– Rest :10

:20 GHD sit-ups

– Rest 1:10

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 GHD sit-ups

14/20 Bike calories

Finisher

Metcon (Checkmark)

For quality:

21-15-9:

GHD hip extensions

GHD back extensions