11.3.2021

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Partner Warmup:

Partner A Rows 100meters

Partner B performs the following until Partner finishes the row then switch.

High Knees

Up-Downs

Lunges

Push-ups

Wall Facing OH Squats

Strength

Shoulder Press (5-5-5-5-5 (TEMPO) )

2 second press

2 second reset hold

Specific Warm-up

Warm-up (No Measure)

AIR SQUAT REVIEW

• Focus on knees out, heels down, and full range of motion at the top of the rep.

3 Sets x 5 Coach Lead Air Squat Reps

V-Up/Tuckup/Situp Review

10 Tuck-ups

5 Partial V-ups, Touch Shins

5 V-ups

5 Situps

Mini Round:

1 Set:

10 Air Squats

10 V-ups (or variation)

Metcon

Metcon (Time)

For Time:

150 Air Squats

50 V-ups

120 Air Squats

40 V-ups

90 Air Squats

30 V-ups

Intermediate:120/90/60Squats

Beginner: 90/60/30 Squats

& Tuck ups

Work Your Weakness (Strength;Skill;Stamina)

Metcon (No Measure)

EMOM 10:

:30 Handstand Hold

or

:30 Handstand Walk

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