Announcements
12 Days of Christmas WOD
9am and 10am Saturday Dec. 24th
CrossFit Templum – CrossFit
Warm-up
1 set:
:45 row (25-30 s/m)
10 inchworms
1 set:
:45 row (30-35 s/m)
10 single-leg calf raises/leg
1 set:
:45 row (35+ s/m)
Specific Warm Up
PROGRESSION FOCUS
:20 single-under Legs straight while jumping, flick the wrists towards the hips.
:20 single-single-double Slow singles, then a fast flick for the double-under.
:20 double-unders Legs straight while jumping, flick the wrists towards the hips.
:20 double-unders Same as above, but work on long, deep breaths while jumping.
Metcon
Metcon (5 Rounds for reps)
5 x 2:00 rounds for reps:
18/25 calorie row
Max double-unders
– Rest 2:00 between sets
Intermediate:
13/18 calorie row
Max double-unders
– Rest 2:00 between sets
Beginner:
7/10 calorie row
Max single-unders
– Rest 2:00 between sets
Finisher
Metcon (Time)
Accumulate:
100 hollow rocks
– Every time you break perform 25 sit-ups.
Cool Down
Accumulate:
1:00 foam roll calf/leg
1:00 foam roll IT band/leg
