Announcements
CrossFit Templum – CrossFit
Warm Up
DYNAMIC WARM-UP
1 set:
:30 jumping jacks
10 med-ball good mornings
10 med-ball front squat squats
10 med-ball shoulder presses
1 set:
:30 up-downs
10 med-ball bent over rows
10 med-ball push presses to target (throw the ball to the target)
1 set:
:30 burpees
10 wall-ball shots
Specific Warm Up
Rope Climb Progressions
2 sets:
1 rope climb
10 wall-ball shots
– Rest 1:00 between sets.
Metcon
Metcon (AMRAP – Reps)
Every 2:00 for 6 rounds:
2 rope climbs (15 ft)
Max wall-ball shots in remaining time (14/20 lb)(9/10 ft)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
Cool Down
2 sets:
:30 double forearm stretch
1:00 foam roll quads
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Calories)
AMRAP 30:
Max calorie row
– Starting at 0:00 and every 3:00 perform 10 burpees.
– Aerobic capacity and mental resiliency workout.
– Target 15-20 calories each minute for men. 10-15 calories each minute for women.
– Finish the burpees in :45 or less.
– Transition quickly on and off the rower.
