CrossFit – Wed, Mar 19

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

3 sets with a partner:

1:00 bike, row, or ski

1:00 inchworm + push-ups

– One starts on the bike, row, or ski, and the other on the inchworm + push-ups then switch.

3 sets:

10 band pull-aparts

10 banded good mornings

10 ring rows

:30 hollow hold

– Rest :10 between movements.

250319 (Checkmark)

– RX –

EMOM 12:

Min. 1 | 2 rope climbs (15/15 ft)

Min. 2 | :30 bike, row, or ski

– INTERMEDIATE –

EMOM 12:

Min. 1 | 2 rope climb (12/12 ft)

Min. 2 | :30 bike, row, or ski

– BEGINNER –

EMOM 12:

Min. 1 | 2 pull-to-stands

Min. 2 | :30 bike, row, or ski

– MASTERS 55+ –

EMOM 12:

Min. 1 | 2 rope climbs (12/12 ft)

Min. 2 | :30 bike, row, or ski

Post-workout Skill Work (Calories)

Post-workout benchmark

For calories:

1:00 bike

Stretching (Checkmark)

Accumulate:

2:00 saddle stretch

1:00 double-forearm stretch

1:00 seated straddle stretch

– AT-HOME – (AMRAP – Reps)

EMOM 12:

Min. 1 | :20 hollow hold + 2 wall walks

Min. 2 | :30 shuttle run

– Shuttle run is 25 ft down and back.

Benchmark

For reps:

1:00 single-DB goblet walking lunges (35/50 lb)