Announcements
Sunday, April 14th, we will hold our awards and after party at 5:00pm
CrossFit Templum – CrossFit
Warm-up
1 set:
200-meter jog
50 feet of each:
Walk on toes
Walk on heels
Bunny hop
High knees
Butt kickers
Lateral shuffle/direction
Karaoke/direction
High knee skipping
Walking lunge
Broad jump
Burpee broad jump
1 set:
:30 calf stretch/leg
Specific Warm-up
Coaches Choice Running Drills 5mins
then…
3 sets:
200-meter run
– Rest :30 between sets.
Metcon
2 mile run (Time)
Max Effort
Finisher
Metcon (Checkmark)
Accumulate:
1:00 plank hold (forearms)
1:00 right-sided plank hold
1:00 left-sided plank hold
Work Your Weakness (Strength;Skill;Stamina)
Shoulder Press (10-8-8-6-6)
– Welcome to week four in our Strength II shoulder press cycle; this is a de-load week.
– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.