CrossFit – Wed, Apr 9

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row, ski, or air bike; perform straight through on one machine OR switch after :60 of work.

2 sets:

:30 band pull-aparts

5-10 hand-release push-ups

10 single-leg toe touches/leg

5-10 ring rows

– Rest :10-:20 between movements.

250409 (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

100-m single-DB suitcase carry (50/70 lb)

7 single-DB push jerks, right arm

7 single-DB push jerks, left arm

– INTERMEDIATE –

AMRAP 12:

100-m single-DB suitcase carry (35/50 lb)

7 single-DB push jerks, right arm

7 single-DB push jerks, left arm

– BEGINNER –

AMRAP 12:

100-m single-DB suitcase carry (15/20 lb)

7 single-DB push jerks, right arm

7 single-DB push jerks, left arm

– MASTERS 55+ –

AMRAP 12:

100-m single-DB suitcase carry (35/50lb)

7 single-DB push jerks, right arm

7 single-DB push jerks, left arm

Skill work (Checkmark)

Post-workout

Accumulate:

2:00 side plank, right

2:00 side plank, left

Stretching (Checkmark)

Accumulate:

30 reach, roll, and lifts

– AT-HOME – (AMRAP – Rounds and Reps)

Same as Rx’d