CrossFit – Tue, Mar 11

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

2 sets:

10 alternating Spiderman stretches

10 alternating hamstring scoop stretches

10 banded side steps, right

10 banded side steps, left

2 sets:

10 double-unders

10 air squats

10 double-unders

5 push-ups to downward dog

Skill Work (5 Rounds for weight)

Pre-workout

3 sets:

5 front squats

– Build to workout load or slightly heavier.

250311 (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

5 chest-to-bar pull-ups

25 double-unders

5 front squats (125/185 lb)

25 double-unders

– INTERMEDIATE –

AMRAP 12:

5 pull-ups

25 double-unders

5 front squats (95/135 lb)

25 double-unders

– BEGINNER –

AMRAP 12:

5 banded strict pull-ups

25 single-unders

5 front squats (55/75 lb)

25 single-unders

– MASTERS 55+ –

AMRAP 12:

5 chest-to-bar pull-ups

25 double-unders

5 front squats (95/135 lb)

5-cal row, ski or bike

Stretching (Checkmark)

Accumulate:

30 reach, roll, and lift

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 12:

10 double-DB bent-over rows (35/50 lb)

25 double-unders

10 double-DB front squats

25 double-unders