31
Jan
2/1/2019
CrossFit Templum – CrossFit
Overview
Partnering up for this longer AMRAP workout. Athletes will split reps however they see fit. The only weight consideration is the wallball weight. This should be something that athletes could complete 25+ reps unbroken when fresh. For a team of 1 guy and 1 girl, complete 40 calories. If short on rowers, stagger by 3 minutes.
Warm-up
Warm-up (No Measure)
Line Drills: Coaches Choice
Then..Musical Wall balls 🙂
(Yes just like musical chairs)
1-Mile Run (Time)
Max Effort 1-Mile Run
Movement Prep and Coaching
Warm-up (No Measure)
Wall Balls:
5 Front Squats
5 Thrusters
5 Wall Balls
Burpee Box Jumps:
5 small jumps
5 tuck jumps
5 pushups
5 frog hops
5 burpee box jumps
AbMat Situps
5 Slow controlled
5 Fast but keep hips down
Metcon
Metcon (AMRAP – Rounds and Reps)
Wet Floor
In Teams of 2
AMRAP 20mins:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)