4/12/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills:
200 Meter Run
Quad Stretch
Knee To Chest
Straight Leg Kicks
Side Lunge
Walking Samson
Walking Spiderman
Inchworms
3 Air Squats + 1 Broad Jump
Toe Walk
Heel Walk
High Knees
Butt Kickers
Mobility
Warm-up (No Measure)
Pigeon Pose on Box – :30 Seconds Each Side
Ankle Stretch on Box – :30 Seconds Each Side
Movement Prep and Coaching
Warm-up (No Measure)
Wall Ball Prep:
5 Front Squats
5 Push Press
5 Wall Balls (2 Second Controlled Down)
Box Jump Prep:
5 Step-ups (Each Leg)
5 Small Hops
5 Tall Hops
3 Box Jumps (Smaller Height)
3 Box Jumps (Workout Height)
100 Meter Run increasing to full speed
1 Round:
100 Meter Run
9 Wall Balls
9 Box Jumps
Metcon
Meter Maid (Time)
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run