CrossFit Templum – CrossFit
Warm-up
20 Jumping jacks
10 PVC Passthroughs
5 inch worm push-ups
20 Jumping jacks
10 PVC OH squats
5 push-up down dogs
20 Jumping jacks
10 PVC sotts presses
5 burpees
Specific Warm-up
OH squat and double under prep & warm-up:
8min EMOM
1st min: 8 empty bar oh squats
2nd min: 20 double unders
Then….
Build to workout weight*
Metcon
Bethalina WOF WOD (Beth Lee) (AMRAP – Rounds and Reps)
10min AMRAP
40 Double unders
10 Overhead Squats 65/95#
2min Rest
Then 5mins to find 1RM Overhead Squat
*if ya want to score your OH Squat go to add performance under profile. Otherwise just add it to your notes section
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
– Score is your slowest round.
– Keep each interval under 1:20.
– Maintain close to the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Use today’s session to develop consistency, working to maintain the same pace across all distances.
– Row modifications: 300-m run, 700-m bike.
