CrossFit Templum – CrossFit
Warm-up
1 set:
50 single-unders
10 plank up-downs
10 single-arm dumbbell presses/arm
50-ft walking lunges
1 set:
50 single-unders, faster
10 plank up-downs
5 double-dumbbell shoulder presses (hold for :03 overhead)
25-ft double-dumbbell front rack walking lunges, slow
1 set:
50 single-unders, fastest
10 plank up-downs
10 double-dumbbell shoulder presses
25-ft double-dumbbell front rack walking lunges, fast
Practice Skill
EMOM 8:
:10-:20 handstand hold
Metcon
Push Press and Double under progressions:
1 set:
5 dumbbell push presses
– Rest :10.
25-ft dumbbell front rack walking lunges
– Rest :10.
30 double-unders
1 set:
10 dumbbell push presses, directly into…
25-ft dumbbell front rack walking lunges
30 double-unders
Metcon
Metcon (Time)
3 rounds for time:
15 DB push presses (35/50 lb)
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs.
Intermediate: 20/35#
Beginner; 10/15# & singles