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
3 rounds:
Run 200m (slow | medium | fast)
25 ft spiderman and reach | side lunge | Samson lunge
25 ft knee huggers | standing figure 4 | high knees
10 air squats
25 ft quad pull | quad pull and reach | butt kicks
25 ft chicken walk | toe touches | inchworms
5 burpees
Specific Warm-up
Pullup progression & Set-up Athletes for the workout.
Test 1 round:
10 air squats (should be completed in :20 or less)
5 burpees-to-target (should be completed in :30 or less)
3 chest-to-bar pull-ups (should be completed in 1 set)
– Full mini-round should take less than 1:30. If not, reduce volume to 21-14-7.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 air squats
20 burpees-to-target (6 in)
10 chest-to-bar pull-ups
Intermediate:
30 air squats
20 burpees-to-target (2 in)
10 pull-ups
Beginner:
21 air squats
14 burpees
7 banded strict pull-ups
Cool Down
Accumulate:
1:00 couch stretch/leg
1:00 banded pull aparts
