Announcements
CrossFit Templum – CrossFit
Warm Up
1 set:
15 jumping jacks
15 unweighted good mornings
5 up-downs + jump
10 walking lunge steps (slow)
1 set:
15 jumping jacks
10 empty bar good mornings
5 burpees (no jump)
10 walking lunge steps (moderate)
1 set:
15 jumping jacks
10 sumo stance empty bar good mornings
5 burpee + jump
10 walking lunge steps (fast)
Specific Warm Up
HS Walk Practice and Sumo Dead HP Review:
BUILD UP
2 sets:
5 unbroken sumo deadlift high pulls
1 set:
7 sumo deadlift high pulls
12 walking lunges
20-ft handstand walk
Metcon
Metcon (Time)
3 rounds for time:
20 sumo deadlift high pull (55/75 lb)
30 walking lunges
40-ft handstand walk
Intermediate: 20 Shoulder taps on Wall
Beginner: 80 ft. Bear Crawl
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
3 sets:
:30 single-arm ring plank hold (right arm)
:30 single-arm ring plank hold (left arm)
:30 L-sit hold
– Keep :30 intervals to 3 sets or less.
– Scale the plank hold by walking your feet forward and making your body more upright.
– Scale the L-sit hold by bringing the knees closer to your chest.
Cool Down
1 set:
1:00 pigeon pose/side
