CrossFit – Tue, Dec 6

CrossFit Templum – CrossFit

Warm-up

2 sets:

50-ft broad jump

10 air squats

50-ft bear crawl

10 air squats

50-ft alternating spiderman pose

10 air squats

Specific Warm Up

Hang Clean Prep

Hang Clean (Every 1:30 x 6 sets:
7 hang power cleans
– Cycle the bar as quickly as possible.)

*Focus on barbell cycling*

Metcon

Metcon (Time)

For time:

30-20-10:

Lateral burpees over bar

Front squats (65/95 lb)

Intermediate: 55/75#

Beginner:

For time:

20-15-10:

Lateral burpees over bar

Front squats (35/45 lb)

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side