Announcements
CrossFit Templum – CrossFit
Warm Up
1 set:
:30 mountain climbers
10 alternating step-back lunges
:30 hollow rocks
10 up-downs
1 set:
:30 mountain climbers
10 alternating step-back lunges
:30 hollow rocks
10 burpees
Specific Warm Up
SINGLE-LEG SQUAT REVIEW
10 alt foot-wrap single-leg squats
6 single-leg squats to a target
6 single-leg squats
6-10 single-leg squats
GHD SIT-UP REVIEW
1 set:
10 AbMat sit-ups
– Perform these with minimal arm movement.
2 sets:
5-10 GHD sit-ups
– Rest while partner works.
1 set:
8 single-leg squats
6 GHD sit-ups (scale to hollow rocks if not working on the GHD)
5 burpees
Metcon
Metcon (6 Rounds for reps)
Every 1:30 for 6 rounds:
16 single-leg squats
10 GHD sit-ups
Max burpees
– Rest 1:30 between rounds.
*Score Burpees ea round* Intermediate: Weighted Situps & Foot hook pistols
Beginner: Air squat and Hollow Rocks
Work Your Weakness (Strength;Skill;Stamina)
Back Rack Lunge (5 sets:
10 alternating back rack lunges)
– Increase loading across as many sets as possible.
– Find a heavy set of 10 lunges.
– Take the barbell from a rack if available.
Cool Down
Accumulate:
:30 calf roll/side
:30 shin roll (tibialis anterior)/side
