Announcements
April:Templum Newsletter
CrossFit Templum – CrossFit
Warm-Up
On a 7:00 Clock:
Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform that many burpees.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.
Specific Warm-up
PROGRESSION & FOCUS
10 KB deadlift
*Back flat and drive through the heels.
10 wall-ball front squats
*Hold the ball at the face, and send the hips back and down.
5 single-arm KB swings (chest height)/arm
*Use the hips to create momentum.
10 wall-ball push presses to target
*Shallow dip, aggressive drive, and throw the ball to the target.
10 Russian KB swings
*Pull the chest up away from the KB, drive the heels into the ground, and use an aggressive hip drive.
10 wall-ball shots
*Send the hips back and down, stand up fast, and receive the ball before squatting again.
1 set:
:30 calorie row
:30 Russian kettlebell swings (53/70 lb)
:30 burpees
:30 wall-ball shots (14/20 lb)(9/10 ft)
Metcon
Metcon (4 Rounds for reps)
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (53/70 lb)
1:00 burpees
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 rest
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
