4.12.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 sets:

:30 up downs/burpees/bar-facing burpees

:30 back-rack alternating elbow rotations

:30 front-rack alternating elbow rotations

:30 front-rack elbow rotations

:30 squat therapy

2 sets:

5 front squats (light weight)

3-5 sets:

1 front squat (building)

Strength

Front Squat (1-1-1-1-1-1-1)

Metcon (Weight)

Add up each set of your Front Squat for a total load for the day.

Skill

Metcon (No Measure)

Post-workout:

5 sets:

10 KB side bend/side

1:00 double KB front-rack hold

Cool Down

Warm-up (No Measure)

2 sets:

:30 frog stretch

:30 couch stretch/leg