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CLOSED MONDAY (Log-in and complete Home WOD)
CrossFit Templum – CrossFit
Warm-up
1 set:
10 alternating Spiderman stretches
10 Kang squats
10 leg swings/leg (across the body)
10 single-leg DB deadlift/leg
1 set:
10 wall-ball front squats
10 alternating DB deadlifts (inside the legs)
10 wall-ball push press to target
10 alternating DB deadlift + shrug
10 wall-ball shots
Specific Warm Up
DB Snatch Cycling prep and progression
Then…
Test Round:
2 sets:
10 alternating DB snatches
10 wall-ball shots
– Rest :30 between sets.
Metcon
Metcon (Time)
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb)(9/10 ft)
Intermediate:(20/35 lb) (10/14#)
Beginner:
30 alternating DB snatches (10/15 lb)
30 wall-ball shots (6/10 lb)(9/10 ft)
Finisher
Metcon (Time)
Accumulate For Time with a partner:
40 DB Turkish get-ups 35/53#
Cool Down
3 sets:
:20 banded shoulder stretch/side
20 banded pull-aparts
