Announcements
Templum Mobility this Sat @ 10:00am
https://crossfittemplum.wodify.com/OnlineSalesPortal/Sessions.aspx?LocationId=1644
CrossFit Templum – CrossFit
Warm-Up
1 set:
:20 single-unders
:20 toe touches
1 set:
:20 double-unders
:20 plank shoulder taps
1 set:
:20 double-unders
:20 sit-ups
Specific Warm-up
PROGRESSION FOCUS
5 pike push-ups (floor) Head reaches in front of the hands and then presses back through the arms.
:20 handstand hold Push the hands into the ground and squeeze the stomach in tight.
2:00-3:00 handstand push-ups Balance for one second with the knees below the hips at the bottom, then kip.
1 set:
10 empty bar deadlifts
10 deadlifts (workout weight)
Metcon
Barbara Ann (5 Rounds for time)
5 Rounds, Each for Time:
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders
Rest 3 minutes between Each Round.
To learn more about Barbara Ann click here
Intermediate:
20 DB push presses (20/35 lb)
30 deadlifts (65/95 lb)
40 sit-ups
:30 double-unders
– Rest 3:00 between rounds.
Beginner:
10 DB push presses (10/15 lb)
20 deadlifts (55/75 lb)
20 sit-ups
50 single-unders
– Rest 3:00 between rounds.
Cool Down
Accumulate:
1:30 foam roll lower back
1:30 foam roll upper back
