4.15.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 sets:

1:00 row

:45 of air squats

:30 of banded good mornings

Specific Warm-up

Warm-up (No Measure)

Demo and Cue SDHP

Set-up and Perform 5 reps of each of the following movements:

1) Box jumps

2) Push presses

3) Wall-ball shots

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Female RX 55#

Cool Down

Warm-up (No Measure)

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center