CrossFit – Tue, Nov 8

CrossFit Templum – CrossFit

Warm-up

1 set:

200-m jog

10 alternating Spiderman stretches

30-m walk on toes (activate the calves)

10 inch-worms

30-m walk on heels (activate anterior tibialis)

1 set:

200-m jog

10 air squats

10 push-ups

:30 jump rope

1 set:

200-m run

10 jumping squats

10 hand-release push-ups

:30 jump rope

Specific Warm-up

DB Thruster Review & Progression

Every 1:30 x 6 sets:

6 DB thrusters

Metcon

AMRAP 12:

400-m run

8 DB squats (35/50 lb)

30 double-unders

Intermediate: 25/35#, 15 dubs

Beginner: 200m run, 15/25#, 30 singels

Cool Down

2 sets:

:30 double-calf stretch

:30 Samson stretch/side