Announcements
Mobiity Clinic this Sat. 11am after the 10am partner WOD.
May 18th Competition registration link >>>Wod League<<<
Sunday, April 14th, we will hold our awards and after party at 5:00pm
CrossFit Templum – CrossFit
Warm up
1 set:
200-meter jog
10 leg swings/leg
10 lateral leg swings/leg
1 set:
5 inchworms
:20 high knees
:20 butt kickers
1 set:
:15 Samson stretch/leg
5 unweighted good mornings
5 sit-ups
1 set:
:15 Samson stretch/leg
5 unweighted good mornings
10 sit-ups
Specific Warm-up
Deadlift Prep DEADLIFT SPEED
2 sets:
5 deadlifts, fast (workout weight)
– Rest :30 between sets. MINI ROUND
1 set:
15 AbMat sit-ups
10 deadlifts
Metcon
Metcon (Time)
3 rounds for time:
50 AbMat sit-ups
30 Deadlifts (95/135 lb)
Intermediate: 65/95#
Beginner: 15 and 15 rep scheme 55/75#
Finisher
Metcon (Checkmark)
For Completion:
21 GHD hip extensions
15 GHD back extensions
9 GHD hip and back extensions
