CrossFit Templum – CrossFit
Warm-Up
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 single-leg toe touches/leg
10 PVC presses
10 alternating scorpion stretches
:30 mountain climbers
1 set
10 PVC good mornings
10 PVC back squats
10 PVC pass throughs
:30 up-downs
Specific Warm-up
Double under practice then
:15 single
:15 power singles
:15 Rt leg singles/Lt leg singles
:15 single single double
:15 single double double
:30 Doubles
Practice Skill
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
Metcon
Push Press warm up and build
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
40 double-unders
10 push presses (65/95 lb)
Intermediate: 45/65# dub attempts
Beginner: 30 singles, 35/45#
Work Your Weakness (Strength;Skill;Stamina)
Xpo Trainer 400M (Time)
Push the Xpo Trainer 400 meters for time
