CrossFit – Tue, Feb 11

Announcements

CrossFit Open Register Now! games.crossfit.com

CrossFit Templum – CrossFit

View Public Whiteboard

General Warm-up (No Measure)

On a 4:00 clock:

3 inchworms

10 lateral hops over a line

10 forward-backward hops over a line

6 alternating Samson stretch lunges

On a 4:00 clock:

5 single-arm kettlebell deadlifts/arm

5 push-ups to downward dog

10 walking lunges

Skill Work (AMRAP – Reps)

5-6min jump rope practice

Pre-workout

EMOM 8:

:15 triple-under practice

250211 (AMRAP – Reps)

– RX –

3 x AMRAP 4:

3 rounds:

15 KB swings (35/53 lb)

30 double-unders

Then…

Max-reps walking lunges

– Rest 1:00 between AMRAPs.

– INTERMEDIATE –

3 x AMRAP 4:

3 rounds:

15 KB swings (35/53 lb)

15 double-unders

Then…

Max-reps walking lunges

– Rest 1:00 between AMRAPs.

– BEGINNER –

3 x AMRAP 4:

3 rounds:

10 Russian KB swings (18/26 lb)

30 single-unders

Then…

Max-reps walking lunges

– Rest 1:00 between AMRAPs.

– MASTERS 55+ –

3 x AMRAP 4:

3 rounds:

15 KB swings (26/35 lb)

20 double-unders

Then…

Max-reps walking lunges

– Rest 1:00 between AMRAPs.

Stretching (No Measure)

1 set:

:45 calf stretch/leg

:45 standing quad stretch/leg

– AT-HOME – (No Measure)

3 x AMRAP 4:

3 rounds:

15 DB swings (35/50 lb)

30 double-unders

Then…

Max-reps walking lunges

– Rest 1:00 between AMRAPs.

Leave a Comment