Announcements
March Newsletter:http://bit.ly/3YTTHiQ
Join us Sat @ 6pm Templum post open social and awards. At Prestonwood VBall courts.
CrossFit Templum – CrossFit
Warm-up
1 set:
1:00 row, bike, or ski
10 push-ups
10 sit-ups or v-ups
10 ring rows
1 set:
1:00 row, bike, or ski
7 handstand push-ups
7 knees-to-elbows
7 burpees
7 pull-ups
Specific Warm Up
WEIGHTLIFTING WARM-UP
1 set:
10 deadlifts (empty barbell)
10 front squats
10 push presses
10 thrusters LOADING UP TO WORKOUT WEIGHT
3 sets:
3 deadlifts
3 thrusters
3 KB swings
Metcon
The Seven (Time)
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Intermediate: 5 rds: 65/95#, 105/155#, 35/53#
Beginner:
5 rounds
7 push-ups
7 thrusters (35/45 lb)
7 hanging knee raises
7 deadlifts (55/75 lb)
7 burpees
7 KB swings (18/26 lb)
7 ring rows
Cool Down
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.
