CrossFit Templum, Templum North – CrossFit
()
Warm-up
Warm-up (No Measure)
1 set
:15 high knees
:15 butt kickers
:15 jumping jacks
:15 mountain climbers
:20 up-downs
:20 lunges
:20 double knee tucks in plank
:30 air squat
:30 burpee
Specific Warm-up
Warm-up (No Measure)
Thruster Review and Build up:
1 set:
10 thrusters (building)
7 thrusters (building)
5 thrusters (building)
– Rest :30-1:00 between lifts
Strength
Thruster (Score best set of 3)
Metcon (Weight)
7 sets for load:
3 thrusters
*Score total of all 7 sets*
Skill
Metcon (4 Rounds for reps)
Post-workout:
4 sets for reps:
On a 2:00 clock:
:30 handstand hold
30 double knee tucks in a plank
Max DB floor presses (35/50 lb)
– Rest 1:00 between sets.
