CrossFit – Sat, Mar 18

Announcements

March Newsletter:http://bit.ly/3YTTHiQ

 

Join us Sat @ 6pm Templum post open social and awards. At Prestonwood VBall courts.

CrossFit Templum – CrossFit

Warm-Up

2 rounds-

:30s good mornings

:30s shoulder stretch with pvc

:30s air squat

:30s high knees

:30s jumping jacks

Specific Warm-up

Specific Warm Up:

6 DB snatch (3 one side, then 3 other side)

6 OH walking-lunge steps one side, then 6 steps other side

20 DU

Metcon

Quarterfinals 2023 Test 2 (AMRAP – Rounds and Reps)

12-min. AMRAP RX+
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers
RX+ 50/70#
RX 35/53#
Scaled: 20/30# and single unders

Finisher

3 rounds:

10 Russian twist passes w/partner

:30s plank