CrossFit – Tue, Mar 14

CrossFit Templum – CrossFit

Warm-up

1 set:

30 jumping jacks

10 alternating spiderman stretches

10 push-ups to down dog

1 set:

5 single-arm ring rows/arm

5 foot-assisted ring dips

30 jumping jacks

5 ring rows

5 jumping ring dips

1 set:

5 jumping pull-ups

5 jumping ring dips (use feet less)

30 jumping jacks

5 pull-ups

5 ring dips

Specific Warm Up

Sumo Deadlift High Pull & Thruster Progression

Workout Prep:

2 sets:

3 ring dips

3 sumo deadlift high pulls

3 pull-ups

3 thrusters

– Rest :30-1:00 between sets.

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:

7 ring dips

10 sumo deadlift high-pulls (55/75 lb)

Rest 5 min then…

AMRAP 3:

7 pull-ups

10 thrusters (55/75 lb)

*Score total reps of both AMRAP’s*
Intermediate: 4 dips and 4 thrusters

Beginner: 7 ft assisted dips; 7 jumping pullups

Finisher

Metcon (AMRAP – Reps)

EMOM 7:

1-5 bar muscle-ups

Cool Down

Accumulate:

1:00 groiner stretch/side

1:00 banded shoulder stretch/side