CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
1 set:
10 alternating Spiderman stretch
:20 jumping jacks
10 push-up to down dogs
:20 skier jacks
1 set:
10 good mornings
:20 single-unders
10 up-downs
:20 single-unders
1 set:
10 double knee tucks in a plank
:20 jump rope
10 burpees
:20 jump rope
Specific Warm-up
Warm-up (No Measure)
Double under progression and practice & PROVE-IT ROUND | 3:00
1 set:
:20 burpees
– Rest :10
:20 double-unders
– Rest :10
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
10 burpees
25 double-unders
Intermediate: Same
Beginner: 10 burpees and 30 single unders
Strength
Shoulder Press (3-3-3-3-3-3)
*from the floor not the rack*
*60-90 sec rest between sets*
