CrossFit – Tue, Aug 16

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

1 set:

200-m run

10 supinated grip scap shrugs

10 small kip swings

15 air squats

1 set:

200-m run

10 supinated grip scap shrugs

10 supinated grip knee raises

15 air squats

1 set:

200-m run

10 supinated grip scap shrugs

10 supinated grip knee-to-elbow

15 air squats

Skill

Warm-up (No Measure)

10min Rope Climb Practice

Tester:

2 sets:

100-m jog

3 burpee + push-ups

Metcon

Metcon (Time)

5 rounds for reps:

400-m run

1:00 max burpee + push-up

Intermediate: Same

Beginner: 200m run

Cool Down

Warm-up (No Measure)

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side