Announcements
Friday 5pm and 6pm Class canceled for Good Friday.
May 18th Competition registration link >>>Wod League<<<
Sunday, April 14th, we will hold our awards and after party at 5:00pm
CrossFit Templum – CrossFit
Warm-up
3 rounds:
2:00 Bike or Row
1:00 Samson lunge stretch/leg
10 alternating single-leg V-ups
:30 Superman hold
10 alternating plank reach throughs
Specific Warm-up
Knees to elbow Prep and Practice:
Then…
2 rounds:
5 knees-to-elbows
400m Bike or 200mRow
– Use workout variation.
Metcon
Metcon (Time)
3 rounds for time:
25 knees-to-elbows
1,300/1,850m Bike or 600/750mRow
Intermediate: Knees to arm-pit
Beginner: Hanging knee raises
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
For time:
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
50 GHD sit-ups
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
– 10:00-15:00.
– No more than 2 sets on plank holds.
– Strict toes-to-rings: while performing this movement, focus on leaning back and pressing the rings to your toes.
– GHD sit-ups: focus on squeezing your thighs and driving your heels into the platform on the way up. Knees should be bent as you go down and aggressively extend your knees as you come up.
