Announcements
12 Days of Christmas WOD
9am and 10am Saturday Dec. 24th
CrossFit Templum – CrossFit
Warm-up
2 sets:
10 PVC pass throughs
20 alternating shoulder taps in a planks
2 sets:
5 push-ups to down dog
10 v-ups
15-m bear crawl
1 set:
10 kip swings
5 wall kick-ups (quarter height)
10 hanging knee raises
5 wall kick-ups (half height)
5 knees-to-armpits
5 wall kick-ups (full)
5 toes-to-bar
5 walks to the wall
Specific Warm Up
1 set: (strict press)
5 shoulder presses (coach led)
5 shoulder presses (athletes move on their own)
Shoulder Press (4 sets:
10 shoulder presses)
Metcon
AMRAP 12:
50-ft. handstand walk
20 toes-to-bar
10 push jerks (105/155 lb)
Intermediate: 75/115# 30 shoulder taps or walk to walk drills 10 T2B
Beginner:
AMRAP 12:
50-ft. bear crawl
10 hanging knee raises
10 push press (35/45 lb)
Cool Down
3 sets:
:20 doorway pec stretch/side
20 banded pull-aparts
