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FRIDAY NORMAL SCHEDULE
CrossFit Templum – CrossFit
Warm-up
5 sets x :45 pizza delivery game
Perform :45 dynamic stretches between each set of the game:
– Alternating elbow-to-instep
– Alternating single-leg V-up
– Push-up to downward dog
– Leg swings/side
Specific Warm-up
:30 sec ea:
Single-unders
Single-under jog inplace
Single-under jump front to back
Single-under jump side to side
Single-under jumping lunges
Single-under left leg
Single-under right leg
2 sets x 5 coach-led air squats
2 sets x 5 box step-ups + jump down
2 sets x 5 athlete-led reps (increase weight each round
2 sets x 5 box jumps + step down
2 rounds:
:10 double-unders
:10 goblet squats
:10 lateral hops over the KB
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
20 double-unders
10 goblet squats (53/70 lb)
5 box jumps (24/30 in)
– Use a single KB for the squats.
Intermediate: 35/53 & 20/24in
Beginner: 26/35 & 16/20in
Finisher
3 sets:
10 KB Bulgarian split squats/leg
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
