CrossFit Templum – CrossFit
Warm-up
2 sets w/ a partner:
:30 med ball chest passes
:30 med ball underhand tosses
:30 med ball side passes/side
:30 med ball squat + throw
– Rest :20 between sets.
Specific Warm Up
Power Clean Review& Drills:
Then…
EMOM 5:
2-3 unbroken power cleans
– Build to 70-75% of 1-rep max power clean.
Strength
8 sets for load:
2 power cleans
Power Clean (Score best set of 2 (TnG))
Metcon (Weight)
*Score all 8 set added together*
Finisher
Tabata Assault Bike (Calories)
8 sets of 20 on 10 off. Count total cals for both work and rest
Cool Down
2 sets:
30 banded pull-aparts
:40 wrist extension stretch/arm