12.30.2021

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

2 sets

20 mountain climbers

20 alternating Cossack squats

20 up-downs

Skill

Burpee and Pistol Test (AMRAP – Reps)

On a 3:00 clock

1:00 max burpees to target

then …

2:00 max single-leg squats

Specific Warm-up

Warm-up (No Measure)

Partner Warm-up:

1 set:

200-m run

:30sec Superman hold on GHD

1 set:

200-m run

15 unweighted good mornings

1 set:

200-m run

15 GHD hip extensions

Metcon

Metcon (Time)

4 rounds for time:

400-m run

30 hip extensions

Intermediate: 20 hip ext

Beginner: 200m Run & 20 Good Mornings