CrossFit – Tue, Apr 1

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

1 round:

200-meter jog, slow

10 alternating Spiderman stretch + reaches

10 alternating Samson lunges

:30 change in support drill

:30 falling forward drill

:30 position drill

200-meter run, faster

250401 (Time)

– RX –

5 rounds for time:

500-m row

400-m run

– Rest 3:00 between rounds.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

5 rounds for time:

250-m row

200-m run

– Rest 3:00 between rounds.

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Post-workout

8 sets:

:20 hollow rocks

:10 rest

Stretching (Checkmark)

Accumulate:

:30 lacrosse ball roll bottom of foot/side

:30 standing hamstring stretch/side

:30 calf stretch/side

– AT-HOME – (Time)

5 rounds for time:

200-m single-DB carry/run (35/50 lb)

400-m run

– Rest 3:00 between rounds.

– Carry the dumbbell any way.