Announcements
March Newsletter:http://bit.ly/3YTTHiQ
CrossFit Templum – CrossFit
Warm-Up
WALKING WARM-UP
2 sets:
:20 walking wrist and elbow stretch
:20 walking arm circles and swings
:20 single-leg kick-up
:20 walking toe touch PARTNER FALLING DRILL
2 turns each partner:
Partner falling drill RUN WARM-UP
3 rounds:
100-m run
Rest :30
– Increase pace each round.
Specific Warm-up
2 sets:
5-10 GHD sit-ups
– Rest 1:00 between sets.
-Use rest time to select DBs.
*Scaled versions* MINI-ROUND 1 set:
5 GHD sit-ups
6 walking lunges
25′ farmers carry
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
800-m run
40 walking lunges
20 GHD sit-ups
100-m DB farmers carry (25/35 lb)
– Use two DBs for the carry.
*1 rep/100 meters on run for scoring*
Intermediate: short range GHDs and 15/25# DB’s
Beginner:
400-m run
20 walking lunges
20 sit-ups
100-m DB farmers carry (10/15 lb)
Cool Down
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side
