4/12/2018

CrossFit Templum – CrossFit

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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