Announcements
March Newsletter:http://bit.ly/3YTTHiQ
Join us Sat @ 6pm Templum post open social and awards. At Prestonwood VBall courts.
CrossFit Templum – CrossFit
Warm-Up
3 sets:
10 reps or :30 of each movement:
Samson stretch lunge
PVC overhead squat (weight in heels)
Strict sit-ups (minimal arm movement)
Good mornings (neutral spine)
Strict pull-ups (full ROM)
Strict ring dips (full ROM)
Specific Warm-up
PROGRESSION FOCUS
2 x :30 row Chest and torso upright.
2 x :30 row Hold the end of the stroke for :01.
2 x :30 row Return the arms before the knees bend.
2 x :30 row Speed up the cadence, but still extend the arms before the knees bend.
PACE CHECK
2 rounds:
150-m row, holding 1:45-2:30/500-m pace
Rest 1:00
Metcon
2k Row (Time)
Max Effort 2k Row
Finisher
Metcon (Checkmark)
3 sets:
Max unbroken strict ring-dips
1:00 plank hold
Cool Down
Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side