CrossFit – Wed, Dec 28

Announcements

 

December Newsletter

CLOSED MONDAY (Log-in and complete Home WOD)

CrossFit Templum – CrossFit

Warm-up

1 set:

1:00 of row or bike (slow pace)

1 set:

1:00 lying hip crossover stretch

1:00 alternating scorpion stretch

1:00 standing toe touch + overhead reach

1:00 calf raises

1 set:

:30 single-unders

10 deadbugs

:30 high jump single-unders

10 deadbugs

:30 double-unders

10 deadbugs

1 set:

1:00 of row or bike (moderate pace)

Specific Warm Up

GHD SIT-UP PROGRESSION AND REVIEW

-1/4 Range of motion

-Parallel range

-Full range WORKOUT PREP

3 rounds:

:20 double-unders

– Rest :10

:20 GHD sit-ups

– Rest :10

Metcon

Metcon (Time)

For time:

30-25-20-15-10:

GHD sit-ups

100-80-60-40-20:

Double-unders
Intermediate: Weighted bear hug med ball abmat situps 14/20#

Beginner: Singles and abmat situps

Finisher

Accumulate:

50 back extensions on GHD Or

100 Superman ext.

Cool Down

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot