CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
On a 7:00 clock:
30 jumping jacks
10 groiners
10 PVC good mornings
10 air squat
10 pass thrus (PVC)
10 overhead squats (PVC)
Specific Warm-up
Warm-up (No Measure)
Thruster Review then…
5 sets: (skill progression)
5 thrusters
– Rest :30 between sets.
Strength
Thruster (EMOM 10: 1 thruster – Build to a heavy single)
*From the ground*
Metcon
GHD review & Prove it round:
2 sets:
4 thrusters
5 GHD or weighted sit-ups
Metcon (Time)
For time:
15 thrusters (95/135 lb)
30 GHD sit-ups
12 thrusters
24 GHD sit-ups
9 thrusters
18 GHD sit-ups
Intermediate: 65/95# (partial GHD)
Beginner: 35/45# weighted situp
Cool Down
Warm-up (No Measure)
1 min hold each side:
Pigeon Pose
Groiner Stretch
Couch Stretch
