Announcements
Templum’s Silent Night
CrossFit Templum – CrossFit
Warm-up
50-ft of each:
High knee carioca/direction
Over the hurdle
Knee to chest
Figure four
Deep lunge (:01 hold/rep)
Lunge + twist towards lead leg
Toy soldiers/toe touches
High knees
Butt kickers
Straight leg kicks
Side shuffles/direction
Lateral jump jacks/direction
Sitting arm swings (:20 in place)
Standing arm swings (:20 in place)
Specific Warm Up
RUNNING BUILD-UP
Every :30 x 2 sets:
25-m run
Every :45 x 2 sets:
50-m run
Every 1:00 x 2 sets:
100-m run
Demo Lunge variations
Metcon
Metcon (Time)
2 rounds for time:
800-m run
50 jumping lunges
Intermediate:Same
Beginner:
2 rounds for time:
400-m run
30 walking lunges
Finisher
3 sets:
20 weighted GHD hip extensions
10 banded side-steps (left)
10 banded side-steps (right)
Cool Down
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg
