CrossFit Templum – CrossFit
Warm-up
2 sets:
20 jumping jacks
5 kettlebell deadlifts
5 box step-ups
5 single-arm kettlebell swings/arm (eye-level)
5 box step-ups
5 kettlebell swings
5 box jumps
50-ft single-arm kettlebell overhead carry/arm
5 box jumps
Specific Warm-up
WALL-BALL SHOT |
2 sets:
6 med-ball squats
6 med-ball push presses to target
6 wall-ball shots
– Rest :30 between each movement.
WORKOUT PREP
2 sets:
:30 wall-ball shots
:30 box jumps
:30 kettlebell swings
– Rest 1:00 between sets.
Metcon
Morrison (Time)
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Intermediate: 10/14# ball
Beginner: 40-30-20-10
10# ball, 16in box, 26/35#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
EMOM 8:
Min 1 | :30 strict toes-to-bars
Min 2 | 5-10 strict ring dips
