CrossFit Templum – CrossFit
General Warm-up
2 mins on a machine or 400m run then..
1 round:
10 PVC pass throughs
10 Bootstrappers
5 inchworm pushups
1 round:
10 Groiners
10 PVC OHS
10 Up downs
1 round:
10 Scorpion stretch
10 empty bar OHS
10 bar over burpees
Specific Warm-up
8min Overhead squat skill practice.
3-4 sets of 6-8 reps
Metcon
Mominator – Michelle Purcell WOF Wod (Time)
For Time:
100 Overhead Squats 65/95#
*EMOM complete 5 bar over burpees
each time you restart your OHS must start with a hang squat sntach
Intermediate: 45/65#
Beginner: 35/45# or training bar & 3 burpees over bar
