12.23.2021

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

1 set

:30 jumping jacks

3 inchworms

15 knee push-ups

1 set

:30 single-unders

3 inchworms with 2 hip taps

10 hand-release push-ups

1 set

:30 fast single-unders

3 extended inchworms with 2 hip taps

5 dive bombers

Specific Warm-up

Warm-up (No Measure)

EMOM 6:

Min. 1 | :15-:30 hollow hold

Min. 2 | :30 handstand walk

3 sets

:20 row

– Rest :20

3 sets

:20 burpees

– Rest :20

Metcon

Cool Down

Warm-up (No Measure)

Accumulate:

1:00 foam-rolling upper and lower back

1:00 lacrosse ball roll each foot

The Ghost (AMRAP – Reps)

6 Rounds for Total Reps:

1 minute of Rowing (for calories)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest