CrossFit – Fri, Mar 10

CrossFit Templum – CrossFit

Warm-up

1 set:

10 leg swings/leg

10 lateral leg swings/leg

5 air squats

5 sumo stance squats

5 narrow stance squats

5 air squats

1 set:

10 arm swings across

10 arm swings overhead

10 torso twists/direction

5 air squats

5 sumo stance squats

5 narrow stance squats

5 air squats

1 set:

5 inchworms + 1 push-up each

:30 alternating spiderman stretches

:30 air squats

1 set:

5 diver bomber push-ups

:30 squat-to-stands

:30 air squats

Specific Warm Up

Wall Walk and HSPU Progressions and Practice

Skill

EMOM 5:

1-3 wall walks

Metcon

Metcon (Time)

For time:

100 air squats

5 handstand push-ups

25-ft handstand walk

75 air squats

10 handstand push-ups

25-ft handstand walk

50 air squats

15 handstand push-ups

25-ft handstand walk

25 air squats

20 handstand push-ups

25-ft handstand walk
Intermediate:

100 air squats

5 pike push-ups

20 alternating shoulder taps (stomach facing the wall)

75 air squats

10 pike push-ups

20 alternating shoulder taps (stomach facing the wall)

50 air squats

15 pike push-ups

20 alternating shoulder taps (stomach facing the wall)

25 air squats

20 pike push-ups

20 alternating shoulder taps (stomach facing the wall)

Cool Down

2 sets:

1:00 foam roll lower back

:30 cat-cow

:30 standing pike stretch