Announcements
March Newsletter:http://bit.ly/3YTTHiQ
CrossFit Templum – CrossFit
Warm-Up
400 Meter run
20 Walking Lunges w/Samson Stretch
20 Body weight good mornings
20 Air Squats (:02 sec pause in bottom)
20 Shoulder Taps
Specific Warm-up
With Partner & Light Kettlebell:
3 rounds each:
Partner 1 Completes:
5 KB Deadlift
5 KB Goblet Squats
5 KB Push Presses
Partner 2 Completes:
1 body weight Turkish get-up per side
Metcon
Jesus Partner KB WOD (Time)
14 rounds for time with a partner:
10 Deadlifts (35/53)
10 Goblet Squats(35/53)
10 Push Presses (35/53)
50 ft of Walking Lunges with KB Goblet Hold 25 out and 25ft back. At no point does the kettlebelltouch the ground until after rounds 3, 7, and 9.
After Round Three, Seven, and Nine, perform 7 Turkish Get-ups (35/53))
The WOD represents 14 stations of the Cross with the three times Jesus fell to the ground
*1 person working at a time. Each person must finish a full round before switching. *
*RX is only breaking after rds 3,7,9 so you must hand off KB to partner otherwise*
*Partners can alt turkish get-ups*
