Templum North – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
10 Groiners
20 Jumping Jacks
10 Scorpions
Specific Warm-up
Warm-up
Warm-up (No Measure)
3 rounds
Partner A
200m row
Partner B
6 step ups/box jumps
5 inch worm push ups
10 air squats
Team of 3 Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute Time Cap
300/250 (275 mix G/G) Bike/Row with partner
Partner A rows while partner B completes 1 Round of;
8 Box Jumps
10 Push-ups
15 Air Squats
*Switch off continuously until you complete the calories
*Score is Total Reps Including Cal Bike/Row and however many total rounds you and your partners compete.
Note: Partner C is resting while A & B work.