Announcements
November 23 + 24 – Closed
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
CrossFit Templum – CrossFit
Warm Up
1 set:
100-m jog
AMRAP 4:
3 burpees
5 sit-ups
7 unweighted good mornings
1 set:
100-m run
Specific Warm Up
Hip Ext Progressions:
:15 Hip ext hold (ground or GHD)
3-5 half range reps on GHD
3-5 full range reps on GHD
WORKOUT PREP | 3:00
1 set:
200-m run
10 GHD hip extensions
10 sit-ups
Metcon
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Unless your Him don’t use GHD today 😉
RX+ Hip ext on GHD (no you cant log RX+ for hero wods 😉
Cool Down
1 set:
:40 seated straddle stretch
:40 seated hamstring stretch, left
:40 seated hamstring stretch, right
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
For time:
800-meter backward sled drag
Good luck with our sleds 😉
For time:
800-meter backward sled drag (45/70 lb)
– Load is added to the sled.
– Constant movement with the sled drag.
– Connect a rope or strap to the sled, hang on to it, and walk backward with straight arms. You should feel this in your quads.
– Reduce the loading as needed.
