CrossFit – Wed, Apr 23

CrossFit Templum – CrossFit

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General Warm-up (Checkmark)

Dynamic warm-up

2 rounds:

:30 jumping jacks

10 shoulder tap + shoulder tap + push-ups

10 alternating Spiderman twists

10 air squats

Squat therapy

1-2 sets:

5 wall-facing squats

– Stop and hold for :02 after initiating, above parallel, and below parallel.

250423 (7 Rounds for weight)

– RX –

7 sets for load:

1 clean pull

1 clean

1 hang clean

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Same as Rx’d

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

– AT-HOME – (7 Rounds for reps)

Every 3:00 for 7 sets:

3-5 double-DB deadlifts

3-5 double-DB squat cleans

3-5 double-DB hang squat cleans