CrossFit – Wed, May 14

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

Shoulder warm-up

2 sets:

:30 band pull-aparts

10 push-ups from the knees

10 scap pull-ups

:30 overhead plate carry

Dynamic warm-up

3 sets:

5 counterbalance plate squats

1-5 ring rows, strict pull-ups, or kipping pull-ups

5 burpees over the bar or a line

250514 (AMRAP – Rounds and Reps)

– RX –

AMRAP 9:

3 thrusters (110/165 lb)

3 ring muscle-ups

3 lateral burpees over the bar

– INTERMEDIATE –

AMRAP 9:

3 thrusters (75/115 lb)

1 ring muscle-up OR 3 chest-to-bar pull-ups

3 lateral burpees over the bar

– BEGINNER –

AMRAP 9:

3 thrusters (35/45 lb)

3 ring rows

3 lateral burpee bar step-overs

– MASTERS 55+ –

AMRAP 9:

3 thrusters (75/115 lb)

3 chest-to-bar pull-ups

3 burpees over the bar

– If able, substitute the chest-to-bar pull-ups with 1-3 ring muscle-ups/round.

Stretching (Checkmark)

1 set:

1:00 foam roll quads

1:00 couch stretch/side

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 9:

5 DB thrusters (35/50 lb)

4 DB devils presses (35/50 lb)

3 burpees over a DB

– Use two dumbbells.