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April:Templum Newsletter
CrossFit Templum – CrossFit
Warm-Up
2 rounds:
10 back-to-back twist pass
10 granny toss
10 bounce pass
10 chest pass
10 side toss, right
10 side toss, left
10 roll pass
10 squat throw
Specific Warm Up
DOWN BACK
Shuttle run Shuttle run
Samson lunge Spiderman and reach
Shoo the turtles Quad pull and reach
Side shuffle, right Side shuffle, left
Karaoke, right Karaoke, left
High knees Butt kickers
3 rounds:
Run 100-m
• Rest 1:00
Metcon
Metcon (Time)
Every 3:00 x 7 sets:
400-m run
– Score is your slowest 400-m time.
Beginner: 200m-300m Run
Finisher
Metcon (Checkmark)
2 sets:
2:00 plank hold
30 strict sit-ups
