11.18.2021

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

:30 Leg Swings / Side

:30 Alternating Single-Leg Deadlifts

Running Warm-up

:20 seconds or 100-ft. (30m) of each movement

Focus on helping athletes stay light on their feet, flex at the foot and ankle, and keep their pulling foot directly under their hips.

1) Soldiers Kicks

2) Elbow-to-Instep

3) Hopping Drill

4) Hopping drill + lean and jog

6) Single-Foot Pull Right

7) Single-Foot Pull Left

Specific Warm-up

Warm-up (No Measure)

5 Sets:

x 10 Row Pulls

100 meter run

Metcon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Intermediate:

1000m Run

1500/1200m Row

1000m Run

Beginner:

1000m Run

1000/800m Row

1000m Run

Cool Down

Warm-up (No Measure)

3 sets:

:30 Reach, Roll, and Lift

:30 Seated Torso Twist

:30 Frog Stretch