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CrossFit Templum – CrossFit
Warm-up
AMRAP 5:
7 up downs
14 ground to overhead (10-15 lb plate)
21 air squats
Specific Warm Up
DB technique and movement prep:
4 DB hang snatches, each arm
8 alternating DB hang snatches
8 alternating DB hang snatches
8 alternating DB snatches
Thruster positioning
Metcon
Ellen (Time)
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
Intermediate: Same
Beginner:
2 rounds:
50 thrusters (35/45 lb)
50 KB swings (26/35 lb)
Skill
3 sets:
4 KB Turkish get-ups/arm
8 KB windmills/arm
Cool Down
1 set:
1:00 banded shoulder stretch/side
1:00 pigeon pose/side
