CrossFit – Tue, May 30

CrossFit Templum – CrossFit

Warm-Up

2 sets:

1:00 row OR bike

:30 hollow rocks

1 set:

5 single-arm DB shoulder press/arm (light)

8 DB shoulder presses (light)

5 DB shoulder presses (workout weight)

– Hold the top of every press for :01.

Strength

Shoulder Press (10mins to build to a heavy 2 rep)

Metcon

*Pick one* HBD Shivani

Dr. Princess (Shivani Patel WOF) (Time)

For Time:

400m Run

15 Burpees

15 Deadlifts (50% 1RM)

15 Box Jump Overs 20/24″

200m Backwards Run

15 Burpees

15 Deadlifts

15 Box Jump Overs 20/24”

200m Backwards Run

15 Burpees

15 Deadlifts

15 Box Jump Overs 20/24”

400m Run

Cashout: 100 Double Unders

Metcon (Calories)

EMOM 10:

7 DB shoulder presses (35/50 lb)

AMRAP calorie row OR bike

– Use two DBs.
Intermediate; 20/35

Beginner: 15/25

Cool Down

1 set:

:30-:45 figure 4 stretch/side

:30-:45 psoas smash/side