CrossFit – Wed, Mar 6

CrossFit Templum – CrossFit

Warm-up

2 rounds:

200-meter run, slow

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

10 change in support drill reps per leg

2 rounds:

200-meter run, faster

10 scap pull-ups

10 single-dumbbell deadlifts

10 sit-ups

10 kip swings

10 single-dumbbell goblet squats

10 hollow rocks

Specific Warm-up

Knee to elbow & DB Hang Squat Clean Progressions:

1 round:

200-meter run

7 knees-to-elbows

3 double-dumbbell hang squat cleans

– Use workout variations.

Metcon

Metcon (Time)

3 rounds for time:

400-m run

21 knees-to-elbows

12 double-DB hang squat cleans (35/50 lb)
Intermediate: Knee to armpits & 20/35#

Beginner: 200 run, knee to 90 10/15#

Finisher

Metcon (Time)

Accumulate:

50 alternating DB renegade rows

– Use workout load.

Leave a Comment