CrossFit – Wed, Sep 28

CrossFit Templum – CrossFit

Warm-up

Warm-up (No Measure)

1 set:

1:00 straight arm plank

1:00 single-unders

1:00 air squats

1 set:

:45 straight arm plank

:45 single-under hop side to side

:45 duck walks

1 set:

:30 straight arm plank

:30 single-leg single-unders

:30 candlesticks

Strength

Hang Power Snatch (8min build to heavy single)

Metcon

Metcon (Time)

For time:

100 alternating single-leg squats RX+

50 thrusters (75/115 lb)

25 hang power snatches (75/115 lb)

Intermediate: 50 pistols RX

Beginner: 100 step back lunges

Cool Down

Warm-up (No Measure)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg