CrossFit Templum – CrossFit
Warm-up
1 set:
Partner 1 | 1:00 row
Partner 2 | Alternating Spiderman stretch
– Switch after partner 1 finishes the row. Med-ball toss warm-up
1 set:
:30 back-to-back twist passes/direction
:45 granny tosses
:45 chest passes
:30 side tosses, right
:30 side tosses, left
:45 roll passes
:45 overhead throws
:45 squat throws
Specific Warm-up
3 sets per partner:
:10 row, moderate
:10 row, fast
:10 row, sprint
– Partners take turns working through sets.
– One partner rests while the other works
Practice transitions
Metcon
Metcon (Calories)
AMRAP 20 with a partner:
Row for calories
– Switch as needed.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
