CrossFit – Wed, May 10

Announcements

April:Templum Newsletter

Murph Registration

CrossFit Templum – CrossFit

Warm-Up

2 rounds:

:30 Jumping Jacks

:30 straight-leg sit-ups

:30 Jump Squats

:30 sec ea. movement:

Bottom Squat Hold

Banded Straddle

Groiner ea side

Samson Lunge ea side

Scorpion ea side

Couch ea side

Kneeling Rotation ea side

Calf stretch ea side

Specific Warm-up

5 sets:

:20 run, row, bike, or ski

:10 rest

:20 run, row, bike, or ski

:20 rest

For the final 200-m set, athletes should maintain a sustainable or conversational pace to identify their starting pace for the workout.

1-set:

200-m run or row or a 400-m bike

Metcon

Pick your poison

Beginners: Just work for 20mins

5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row

10K Bike (Time)

For Time

10, 000 Meter Bike

Cool Down

Accumulate:

1:00 lacrosse ball foot roll/foot