CrossFit – Thu, Dec 29

Announcements

 

December Newsletter

CLOSED MONDAY (Log-in and complete Home WOD)

CrossFit Templum – CrossFit

Warm-up

DYNAMIC WARM-UP

1 set:

:30 hops to a 10-lb plate

:30 mountain climbers

:30 up-downs to a 10-lb plate

:30 step-back lunges

:30 ground-to-overhead w/ plate

– Rest :15 between movements.

  PROGRESSIVE WARM-UP

1 set:

5 inchworms + 1 push-up/each

3 back scales/leg

1 set:

3 partial ROM wall walks

3 back scales/leg

1 set:

:30 handstand hold (stomach-to-wall)

3 back scales/leg

1 set:

3 wall walks

Specific Warm Up

Deadlift Review and Build-up:

Deadlift (EMOM 8:
1 deadlift
– Build to a heavy single.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

2 wall walks

2 deadlifts (205/315 lb)
Intermediate: 125/185#

Beginner:

2 inch worms + push-up

2 deadlifts (75/95 lb)

Cool Down

3 sets:

:30 couch stretch/side

:30 foam roll lower back

:30 foam roll lats/side