Announcements
March Newsletter:http://bit.ly/3YTTHiQ
Join us Sat @ 6pm Templum post open social and awards. At Prestonwood VBall courts.
CrossFit Templum – CrossFit
Warm-Up
1 set:
2:00 row, bike, or ski (conversation pace)
10 leg swings/leg (forward and backward)
10 push-ups to down dog
1 set:
1:00 row, bike, or ski
10 box step-overs (20/24 in)
10 jumping squats
1 set:
:30 row, bike, or ski
5 box jumps (20/24 in)
10 up-downs
5 box jump-overs (clear the box)
– Scale the height as needed.
Specific Warm-up
Rope Climb Pracitce and Shoulder to Overhead build-up
Metcon
Metcon (Time)
For time:
30 box jump-overs (20/24 in)
20 shoulder-to-overheads (95/135 lbs)
10 rope climbs
– Must clear the box.
Intermediate:
30 box jump-overs (20/24 in)
20 shoulder-to-overheads (75/115 lbs)
5 rope climbs
– Must clear the box.
Beginner:
30 box step-ups (20/24 in)
20 shoulder-to-overheads (55/75 lbs)
5 rope pull-to-stands
Skill
Metcon (Checkmark)
7 sets:
1 strict weighted pull-up
Cool Down
Accumulate:
2 sets:
:30 calf stretch/leg
:30 lacrosse ball roll/foot
