6.2.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

2 sets:

:30 alternating groiners

– Rest :15

:30 lateral hand shuffle + push-up

– Rest :15

:30 wall squats

– Rest :15

Specific Warm-up

Warm-up (No Measure)

Thruster review and build:

4 sets:

5 thrusters (light)

5 thrusters (light-to-moderate)

3-5 thrusters (moderate)

3-5 thrusters (5-10 lb under starting load)

– Rest 1:00 between sets.

Strength

Metcon (Weight)

8 sets for load:

2 thrusters

*add em up*

Thruster (Best set of 2)

Finisher

Metcon (Weight)

4 sets for load:

8 DB strict presses/arm

8 DB front squats

*Keep unbroken and same weight for strict & squat*

*add em up*

Cool Down

Warm-up (No Measure)

Accumulate:

30 alternating scorpion stretches

1:00 piriformis stretch/side