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CrossFit Templum – CrossFit
Warm-up
1 set:
2:00 slow run, bike, row, or ski
2 sets:
10 PVC Pass throughs
10 PVC Good mornings
10 PVC Muscle snatches
10 PVC Shoulder presses
Specific Warm Up
Snatch or Clean and Jerk Burgener Drills:
Then…
3 sets:
6 unbroken reps (increase weight each set)
Metcon
Choose Grace or Isabel
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Skill
3 sets:
20 GHD sit-ups
20 seated leg lifts
Cool Down
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
