CrossFit Templum – CrossFit
Warm-Up
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
1 set:
10 box step up and overs
10 med-ball cleans (14/20 lb)
10 sit-ups
1 set:
10 box step up and overs
10 med-ball cleans (14/20 lb)
10 weighted sit-ups
1 set:
10 box jump-overs
10 med-ball cleans (14/20 lb)
10 alternating V-ups
1 set:
10 box jump-overs
10 med-ball cleans (14/20 lb)
10 V-ups
Skill
4 sets:
10 med-ball cleans
*work technique and speed under the ball*
Specific Warm Up
Knee to elbow progressions & Wall Ball progressions then…
PROVE IT ROUND
1 set:
5 knees-to-elbows
7 wall-ball shots (workout weight)
9 box jump-overs (workout height)
Metcon
Metcon (3 Rounds for reps)
For reps:
AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
9 box jump-overs (20/24 in)
Intermediate: Knees to armpits
Beginner: Hanging knee raises
Cool Down
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
