CrossFit – Tue, Oct 18

CrossFit Templum – CrossFit

Warm-up

AMRAP 6:

max distance shuttle runs (50-ft)

*Movements x2 10reps ea.*

Air Squats

Up-Downs

Sit-ups

Specific Warm Up

1 set:

100-m run

rest 1:00

100-m run

rest 1:00

50-m run

rest 1:00

50-m run

Metcon

Metcon (Time)

3 rounds for time:

300-m run

:30 rest

200-m run

:30 rest

100-m run

:30 rest

Intermediate: Same

Beginner:

3 rounds for time:

200-m run

:30 rest

100-m run

:30 rest

50-m run

:30 rest

Skill

Metcon (Checkmark)

3 sets:

25 GHD sit-ups

15 banded side-steps (left)

15 banded side-steps (right)

Cool Down

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves