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Open Prep Clinic this Sat @ 10am. Register Now!
CrossFit Templum – CrossFit
Warm-up
1 set:
10 alternating Samson stretches
5 push-ups to down dog
10 alternating Cossack squats
5 push-ups to down dog
20 lateral hops over the barbell
1 set:
10 shoulder presses (empty barbell)
10 air squats
:30 single-unders
1 set:
10 push presses (empty barbell)
10 front squats
:30 jump rope (freestyle)
1 set:
10 thrusters (empty barbell)
:30 double-unders
Specific Warm-up
Thruster prep and bulid up:
Thruster (EMOM 8:
1 thruster)
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Intermediate: 55/75
Beginner: 35/45 & singles
Cool Down
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
