7.29.2022

CrossFit Templum – CrossFit

View Public Whiteboard

()

Warm-up

Warm-up (No Measure)

1 set:

:40 single-unders

:20 hollow rocks

:10 rest

1 set:

:20 single leg single-unders (right leg)

:20 single leg single-unders (left leg)

:20 hollow rocks

:10 rest

1 set:

:40 jumping jack single-unders

:20 hollow rocks

:10 rest

1 set:

:40 split jack single-unders

:20 hollow rocks

:10 rest

Specific Warm-up

Warm-up (No Measure)

10min Double under practice and progressions

Metcon

Metcon (Time)

6 rounds for time:

50 double-unders

25 weighted sit-ups (14/20 lb)

Intermediate:

25 double-unders

25 weighted sit-ups (10/14 lb)

Beginner:

50 single-unders

25 sit-ups

Finisher

Metcon (No Measure)

3 sets:

1:00 plank hold

20 GHD hip extensions