CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
2 sets:
10 dip-drive
10 dip-drive, shrug
10 dip-drive, shrug, elbows high and outside
10 muscle snatches
10 overhead squats
10 hang power snatches
10 power snatches
*informal skill work for Thurs Snatches*
*2nd rd with empty barbell*
Specific Warm-up
Warm-up (No Measure)
1 set:
:10 bunny hops in place
25-ft bunny hop
:10 high knees in place
25-ft high knees
:10 butt kickers in place
25-ft butt kickers
2-3 sets:
25-ft banded partner run
2 sets:
200-m run
– Rest :30 between sets.
Metcon
Metcon (Time)
8 rounds for time:
400-m run
– Rest 1:30
Intermediate: Same
Beginner: 200m or 300m Run
Cool Down
Warm-up (No Measure)
3 sets:
:30 foam roll calves/side
:30 T-spine foam roll
