CrossFit – Wed, Feb 5

CrossFit Templum – CrossFit

View Public Whiteboard

General Warm-up

1 set:

:40 bike (slow)

:40 inchworms

:40 reverse lunges

1 set:

:40 bike (moderate)

:40 kettlebell Romanian deadlifts

:40 forward lunges

1 set:

:40 bike (fast)

:40 Russian kettlebell swings

:40 walking lunges

1 set:

10 kettlebell swings

250205 (AMRAP – Rounds and Reps)

– RX –

AMRAP 7:

5 overhead walking lunges (75/115 lb)

7 KB swings (53/70 lb)

7/9-cal air bike

– INTERMEDIATE –

AMRAP 7:

5 overhead walking lunges (55/75 lb)

7 KB swings (35/53 lb)

7/9-cal air bike

– BEGINNER –

AMRAP 7:

5 PVC overhead walking lunges

6 KB swings (18/26 lb)

5/7-cal air bike

– MASTERS 55+ –

AMRAP 7:

5 overhead walking lunges (55/75 lb)

7 kettlebell swings (35/53 lb)

7/9-calorie air bike

Skill Work (4 Rounds for weight)

Post-workout

EMOM 8:

2 heaving snatch balances
– Use a weight that you can strict press behind the neck.

Stretching (Checkmark)

1 set:

1:00 child’s pose stretch

1:00 saddle stretch

AT-HOME- (AMRAP – Rounds and Reps)

AMRAP 7:

5 double-dumbbell overhead walking lunges (35/50 lb)

7 alternating single-arm kettlebell hang snatches

9 up-downs to a target (12/12 in)