CrossFit – Tue, Apr 29

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

3 sets:

1:00 bike

10 inchworm + push-ups

10 banded pull-aparts

10 banded monster walks

:30 handstand hold, pike handstand hold, or plank hold from the knees

250429 (Calories)

– RX –

AMRAP 20:

Bike for calories

– Every 20 calories, stop and perform a :20 side plank/side.

– INTERMEDIATE –

AMRAP 20:

Bike for calories

– Every 15 calories, stop and perform a :20 side plank/side.

– BEGINNER –

AMRAP 20:

Bike for calories

– Every 10 calories, stop and perform a :20 side plank from the knees/side.

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll lats

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 20:

3 shuttle runs

10 walking lunges

– Every 3 rounds, stop and perform a :20 side plank/side.

– 1 shuttle run is 25 out and back.