CrossFit – Thu, Jul 20

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June Templum Newsletter

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CrossFit Templum – CrossFit

Warm-Up

2 sets:

:30 jumping jacks

:30 hollow hold

:30 push-up + 2 shoulder taps

:30 active bar hang

:30 box step-ups

– Rest :10-:15 between intervals.

Specific Warm Up

WALL WALK PRACTICE

10 plank shoulder taps, slow

10 feet-elevated shoulder taps, slow

1 wall walk + :10 HS hold

1 wall walk, fast

2 wall walks, fast

BOX JUMP-OVER PRACTICE

3 low box jumps

3 low box jump-overs

3 low box jump-overs

3 high box jumps

3 high box jump-overs, slowJ

3 high box jump-overs, fast

MINI ROUND

1 set:

2 wall walks

4 box jump-overs

1 wall walk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

2 wall walks

4 box jump-overs (24/30 in)
Intermediate: 20/24″

Beginner:

2 inch worms + push-up

4 box step-overs (12/20 in)

Finisher

Metcon (Checkmark)

3 sets:

20 weighted sit-ups

1:00 plank hold

– Hold plank on the forearms.

Cool Down

Accumulate:

1:00 banded shoulder stretch/side