CrossFit – Thu, Jan 26

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CrossFit Templum – CrossFit

Warm-up

Row 500m

Then…

2 sets:

:30 medicine ball push presses

:30 single-unders

2 sets:

:30 air squats to a medicine ball

:30 single-unders or double-unders

1 set:

:30 medicine ball thrusters

:30 double-unders or double-under attempts

Specific Warm-up

Wall Ball and Burpee Review:

1 fast set:

5 wall-ball shots

3 burpees to plate

Metcon

Metcon (Time)

For time:

150 wall-ball shots (14/20 lb)(9/10 ft)

– Starting at 0:00 and every 2:00 after, perform

7 burpees to a plate.
Intermediate: 10/14#

Beginner: 5 burpees

Finisher

Metcon (Checkmark)

Accumulate:

2:00 plank hold

2:00 handstand hold

Cool Down

3 sets:

:30 Samson lunges/leg