Announcements
CrossFit Templum – CrossFit
Warm-up
On a 5:00 clock:
10 calf raises
10 high knees in place
10 alternating T-rotations in plank
10 single-arm overhead arm circles/arm
Specific Warm Up
Push Jerk Progression:
5 jump and land hands at side
5 jump and land hands at shoulders
10 jump, punch, and land
10 push jerks
5mins to build to starting weight
Push Jerk (EMOM 8: 3 push jerks)
*Build as you can throughout
Metcon
Metcon (Time)
2 rounds for time:
100 double-unders
25 shoulder-to-overheads (65/95 lb)
25 burpees
Intermediate: 90 sec du, 55/75lbs
Beginner:
75 single-unders
25 shoulder-to-overheads (35/45 lb)
15 burpees
Cool Down
1 set:
1:00 banded shoulder stretch/side
1:00 pigeon pose/side
