CrossFit – Thu, Dec 1

Announcements

Templum’s Silent Night

 

November Newsletter

CrossFit Templum – CrossFit

Warm-up

400 meter run Then…

1 set:

1:00 couch stretch (each leg)

1:00 pigeon pose (each leg)

1:00 standing toe touch + overhead reach

1:00 calf raises

1 set:

1:00 single-unders

1:00 split squats (:30/leg)

10 deadbugs

1 set:

:30 high jump single-unders

1:00 walking lunges

10 deadbugs

:30 double-unders

Specific Warm Up

Double under practice

2min max double unders (AMRAP – Reps)

Metcon

Metcon (Time)

For time:

10-20-30-40-50:

Single DB lunges (35/50lbs)

Double-unders

Sit-ups
Intermediate: (20/35lbs) dubs in seconds

Beginner:

For time:

10-20-30-40-50:

Walking lunges

Single-unders

5-10-15-20-25:

Sit-ups

Cool Down

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot