CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
Equipment Setup for WOD then,,,
3 sets
:20 double knee tucks in a plank
– Rest :10
:20 jumping jacks
– Rest :10
Specific Warm-up
Warm-up (No Measure)
Cover scaling options and…
1 set:
3-5 box jumps
3-5 jumping pull-ups
3-5 KB swings
3-5 walking-lunge steps
3-5 knees-to-elbows
3-5 push presses
3-5 GHD back extensions
3-5 wall-ball shots
3-5 burpees
3-5 double-unders
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*note back ext. are really hip extensions*
*Female RX 20in box, 26#kb & 35# bar 14# ball*
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
