CrossFit – Wed, Jul 2

CrossFit Templum – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Dynamic warm-up

3 sets:

10 air squats

10 push-ups

10 sit-ups

Bike warm-up

7 sets:

:30 bike

:30 rest and adjust bike setup as needed

250702 (Time)

– RX –

21-15-9-21 reps for time:

Sumo deadlift high pulls (65/95 lb)

Push presses (65/95 lb)

Cal Echo bike

– INTERMEDIATE –

21-15-9-21 reps for time:

Sumo deadlift high pulls (55/75lb)

Push presses (55/75 lb)

Cal Echo bike (15-12-9-15 calories)

– BEGINNER –

15-10-5-15 reps for time:

Sumo deadlift high pulls (35/45 lb)

Push presses (35/45 lb)

Cal Echo bike

– MASTERS 55+ –

For time:

21-15-9-21

Sumo deadlift high pulls (45/65 lb)

Push presses (45/65 lb)

15-12-9-15

Cal Echo bike

Stretching (Checkmark)

1 round

:30 side plank/side

1:00 foam roll upper back

:30 side plank/side

1:00 foam roll lats/side

:30 side plank/side

– AT-HOME – (Time)

21-15-9-21 reps for time:

DB sumo deadlift high pulls (20/35 lb)

DB push presses (20/35 lb)

Shuttle runs

– 1 shuttle run is 25 ft out and back.