Announcements
March Newsletter:http://bit.ly/3YTTHiQ
Join us Sat @ 6pm Templum post open social and awards. At Prestonwood VBall courts.
CrossFit Templum – CrossFit
Warm-Up
1 set:
:30 jumping jacks
:30 mountain climbers
:30 alternating spiderman stretches (fast)
1:00 air squats (:02 hold in the bottom)
Specific Warm-up
Front squat review and KB Swing & med balll prep
2 sets each partner:
8-10 front squats (building)
– One partner works while the other rests.
1 set each partner:
8-10 Russian KB swings
8-10 American KB swings
– One partner works while the other rests.
2 sets:
:30 partner medicine-ball sit-ups
– Rest :30 between sets.
Metcon
Metcon (Time)
5 rounds for time with a partner:
20 front squats (75/115 lb)
30 kettlebell swings (53/70 lb)
40 partner medicine-ball sit-ups (14/20 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
Intermediate: 65/95; 10/14
Beginner:
KB Goblet squats
Cool Down
Accumulate:
1:00 foam roll upper back
1:00 foam roll quads
