CrossFit – Wed, Mar 5

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

Every 3:00 for 3 sets:

:20 mountain climbers

:10 rest

:20 plate ground-to-overheads

:10 rest

:20 plate hop-overs (directly onto or over)

:10 rest

:20 pull-to-stands

– Rest the remainder of each interval.

1 set:

10 lying hip crossovers

10 alternating scorpion stretches

10 alternating Spiderman twists

250305 (AMRAP – Rounds and Reps)

– RX –

AMRAP 8:

8 box jumps (20/24 in)

1 rope climb (15/15 ft)

– INTERMEDIATE –

AMRAP 8:

8 box jumps (20/24 in)

1 rope climb (12/12 ft)

– BEGINNER –

AMRAP 8:

8 box jumps (12/12 in)

1 pull-to-stand

– MASTERS 55+ –

AMRAP 8:

8 box jumps (20/20 in)

1 rope climb (12/12 ft)

– Step down from the box.

Skill Work (Checkmark)

Post-workout

3 sets:

:30 V-ups

1:00 rest

Stretching (Checkmark)

1 set:

1:00 elevated pigeon pose/side (on box if needed)

:30 forearm stretch on wall/side

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 8:

8 broad jumps (4/5 ft)

10 alternating DB renegade rows (35/50 lb)

– Use two DBs.