CrossFit Templum – CrossFit
Warm-up
50 feet of each:
Jog x 3 laps
Skipping high knees
Lateral shuffle/direction
Toy soldiers
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Bunny hop
Broad jump (5 jumps then jog)
Burpee broad jump (5 jumps then jog)
Specific Warm-up
Kettlebell Swing and Pull-up Prep and practice
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Intermediate: 6 pull-ups
Beginner: 200m Run and 12 ring row & 26/35#
