CrossFit – Wed, May 28

CrossFit Templum – CrossFit

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General Warm-up (No Measure)

Banded warm-up

2 sets:

10 steps banded monster walk forward

10 steps banded monster walk backward

10 sumo stance good mornings

10 slow air squats

10 hip bridges

Dynamic warm-up

2 set:

:20 jumping jacks

:10 rest

:20 mountain climbers

:10 rest

:20 hollow hold

:10 rest

250528 (Time)

– RX –

For time:

500-400-300-200-100

Meter row

50-40-30-20-10

AbMat sit-ups

Double-unders

– INTERMEDIATE –

For time:

400-300-200-100

Meter row

40-30-20-10

AbMat sit-ups

Double-unders

– BEGINNER –

For time:

300-200-100

Meter row

30-20-10

Feet-anchored sit-ups

Single-unders

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Post-workout

Accumulate:

30-50 GHD hip extensions or banded good mornings

Stretching (Checkmark)

1 set:

:30 cobra stretch

1:00 forearm/wrist stretch

– AT-HOME – (Time)

For time:

5-4-3-2-1

Shuttle runs

50-40-30-20-10

AbMat sit-ups

Double-unders

– 1 shuttle run is 50 meters down and back