Announcements
Youth Speed Strength & Agility Camp July 10-20th Register Now
CrossFit Templum – CrossFit
Warm-Up
2 rounds with a partner:
10 med-ball chest passes
10 med-ball squat + throws
10 med-ball sit-up tosses
Specific Warm Up
Wall Ball and Toes to Bar Prep then:
Mini round:
2 rounds:
5 wall-ball shots
3 toes-to-bars
Metcon
Metcon (3 Rounds for reps)
3 x AMRAP 3:
20 wall-ball shots (14/20 lb) (9/10 ft)
15 toes-to-bars
– Rest 2:00 between AMRAPs.
Intermediate: 10 T2B
Beginner: 10/14# Ball & 10 Hanging K290
Finisher
Metcon (Checkmark)
Accumulate:
50 GHD hip extensions
– Pause for :02 at top of each rep.
Cool Down
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side
