Announcements
Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th
CrossFit Templum – CrossFit
Warm-up
1 set:
200-meter run or ski
1 set:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 alternating scorpion stretches
10 air squats
Specific Warm-up
K2E & KB Swing Prep…
2 rounds:
3 knees-to-elbows
4 hand-release push-ups
5 Russian kettlebell swings (53/70 lb)
Metcon
Metcon (Time)
For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (53/70 lb)
Intermediate: 21-15-9
Beginner: Knee raises, pushups off knees, 26/35#
Finisher
Metcon (Checkmark)
1 set:
200-ft single-arm overhead kettlebell walk
– Use your workout weight.
– Switch arms as needed.
Work Your Weakness (Strength;Skill;Stamina)
Back Rack Lunge (4-4-4-4-4)
– Max reps on the last set.
– Welcome to week two of our Strength II cycle where we will back rack lunge for four weeks.
– Find a heavy set of 4 alternating back rack lunges for the day.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
– Use a rack to get the barbell to your back rack.
