CrossFit Templum – CrossFit
Warm-up
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 counterbalance plate squats
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 alternating Samson stretch lunges
10 counterbalance plate squats
1 set:
100-meter run (slow)
100-meter run (fast)
Specific Warm-up
Overhead Squat Prep and build…
3 sets:
6 overhead squats
– Pause in the bottom of the first 3 squats for :02 each.
– Rest :60-:90 between sets.
– Add load if mechanics allow.
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Intermediate: 55/75#
Beginner: 300m run, 35/45#
