CrossFit – Tue, Jan 21

CrossFit Templum – CrossFit

Warm-up

1 set:

:30 easy row

:30 moderate row

:30 easy row

:30 hard row

6 alternating Samson stretches

10 unweighted good mornings

:20 hollow hold

1 set:

:30 moderate row

:30 hard row

6 alternating Cossack squat stretches

:20 plank hold

1 set:

:30 hard row

:30 plank hold

Specific Warm-up

V-Ups, Pull-ups, & Knee to elbow

Prep and progressions and scaled options

1 set:

100-meter row

5 V-ups

5 pull-ups

5 knees-to-elbows

Metcon

Metcon (Time)

For time:

2:00 plank hold

400/500-m row

30 V-ups

30 pull-ups

30 knees-to-elbows

400/500-m row

2:00 plank hold
Intermediate: 90sec holds and 20 rep scheme

Beginner: 1min holds, situps ring rows and K290

Finisher

Metcon (Checkmark)

Accumulate:

30-50 GHD hip extensions or good mornings

Work Your Weakness (Strength;Skill;Stamina)

Deadlift (3-3-3-3-3+)