CrossFit – Thu, Nov 17

Announcements

Templum’s Silent Night

https://pp.events/aj5RzwZo

CrossFit Templum – CrossFit

Warm-up

2 sets:

:20 single-unders

:20 hollow rocks

:20 squat hold

– Rest :10 between sets.

2 sets:

:20 single-single-double

:20 kipping leg raises

:20 air squats

– Rest :10 between sets.

2 sets:

:20 double-unders

:20 knees-to-chest

:20 goblet squats

– Rest :10 between sets.

Specific Warm-up

DB Thruster and T2B progressions:

2 sets:

3 Thrusters

6 toes-to-bars

– Rest :30 between sets

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells
Intermediate: 20/35#, :30 doubles

Beginner:

4 DB thrusters (10/15 lb)

6 hanging knee raises

24 single-unders

Cool Down

2 sets:

1:00 foam roll lower back

1:00 foam roll quads