Announcements
CLOSED MONDAY (Log-in and complete Home WOD)
CrossFit Templum – CrossFit
Warm-up
1 set:
10 alternating elbow to insteps
50-ft. jog
10 alternating hamstring scoop stretch
50-ft. jog
20 air squats
100-ft. jog
20 hand-release push-ups
100-ft. jog
30 jumping jacks
150-ft. jog
30 mountain climbers
150-ft. jog
40 high knees
200-ft. jog
40 butt kickers
200-ft. jog
Specific Warm Up
Depending on if you want to row for conditioning or Lunge for strength today.
Row interval build-upj
Or
Lunge weight build up
Metcon
Choose Rowing or Reverse Lunges
Metcon (Calories)
EMOM 5:
:30 max calorie row
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row
*Score total cals*
Metcon (Weight)
7 sets for load:
6 back-rack reverse lunges (3/leg)
*Score total lifted in 7 sets*
