CrossFit – Wed, Feb 15

Announcements

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CrossFit Templum – CrossFit

Warm-up

1 set:

1:00 SkiErg or bike

:30 shoulder taps

:30 inchworms

1 set:

1:00 SkiErg or bike

:30 (2 shoulder taps + 1 push-up)

:30 air squats

1 set:

1:00 SkiErg or bike

:30 Samson stretch, right

:30 Samson stretch, left

Specific Warm-up

Back Squat Review and Build-up:

On a 7:00 clock:

4-5 sets:

5 back squat (building to initial workout weight)

– Rest 1:00-1:30 between sets.

Metcon

Metcon (AMRAP – Reps)

EMOM 21:

Minute 1 | DB manmakers (35/50 lb)

Minute 2 | 5 back squats

Minute 3 | rest

– Use two DBs for the manmakers.
Intermediate: 20/35#

Beginner: 10/20#

*Score back squat weight in notes*

Cool Down

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg