CrossFit – Thu, Jun 22

Announcements

Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs

Battle of the Box June 24th Battle of the Box 2023

May Newsletter

CrossFit Templum – CrossFit

Warm-Up

THE CROSSFIT WARM-UP

2 sets:

10 Samson stretch lunges

10 PVC good mornings

10 PVC overhead squats

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

Specific Warm-up

RUNNING

EMOM 3:

100-m run

– Build in pace with each run.

DB STEP-UPS

3 consecutive step-ups/leg

6 alternating step-ups

3 consecutive DB step-ups/leg

6 alternating DB step-ups

MINI-ROUND

Look to finish in under 1:30.

1 set:

200-m run (fast)

10 DB step-ups

Metcon

Metcon (3 Rounds for reps)

Every 5:00 x 3 sets for reps:

800-m run

Max reps DB box step-ups (20/24 in) (35/50 lb)

– Use one DB.
Intermediate: 400m run & 25/35# Dbs

Beginner: 400m run & Max rep step up @ 20ins

Finisher

Metcon (Checkmark)

3 sets:

15 V-ups

:15 hollow hold

20 alternating plank shoulder taps

Cool Down

2 sets:

1:00 foam roll quads

:45 foam roll glutes/side

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