CrossFit – Wed, Apr 12

Announcements

March Newsletter:http://bit.ly/3YTTHiQ

CrossFit Templum – CrossFit

Warm-Up

2:00 run, row, ski or bike

2 Rounds:

:30 PVC pass throughs

:30 air squats | air squats with knees together

:30 PVC side bends

:30 lunges | step-back lunges

:30 PVC good mornings

:30 single-leg squat to parallel | heel-hooked foot-wrapped single-leg squat

Specific Warm-up

DB Snatch Technique and Build up:

DB Squat Snatch (Weight)

Every 2:00 x 5 sets:

6 alternating DB squat snatches

Metcon

Metcon (Time)

5 rounds for time:

20 alternating single-leg squats

20 alternating DB snatches (35/50 lb)
Intermediate: 10 single leg squats

Beginner:

20 alternating back-step lunges

20 alternating DB snatches (20/25 lb)

Cool Down

2 sets:

1:00 foam roll quads

1:00 foam roll lower back