CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
On a 5:00 clock:
10 alt. groiners
10 push-up to down dog
10 double knee tucks in a plank
5 squat therapy (use wall)
Skill
Metcon (AMRAP – Rounds and Reps)
EMOM 8
4 box step-overs 24/20″
4 box jumps
4 box jump-overs
Specific Warm-up
Warm-up (No Measure)
PROGRESSION & FOCUS:
Jump and land (hands at sides): hip extension and footwork
Jump and land (hands at shoulders): hip extension and torso position
Jump, punch, and land with arms extended overhead timing
Push jerk with PVC Push jerk with PVC // pulling head out of the way
Metcon
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Cool Down
Warm-up (No Measure)
Accumulate
1:00 couch stretch / side
1:00 quad foam roll /side
1:00 Down Dog
