Templum North – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
8 Alt. Cossack Squats
8 Lateral Step Overs
8 Frog Jumps*
8 Scap Pull-Ups
Into…
1 ROUND
6 Narrow Stance Air Squat
6/6 Step Back Lunges
6 Box Jumps
6 Small Kip Swings
*In a High Plank position, athletes will jump the feet up to the outside of the hands landing in a squat and with the hands remaining on the ground. Then, jump the feet back, returning to the High Plank position.
Strength
Back Squat (5×6-10)
Working at 50% of your 1 rep max.
Metcon
Metcon (AMRAP – Reps)
2 SETS*
AMRAP x 10 MINUTES
2-4-6-8-10…etc
Box Jump Overs (24/20)
Alt. Pistols
Pull-Ups**
-Rest 2:00 b/t Sets-
*Start the second AMRAP over at 2.
**Strict Optional
(Score is Lower Reps)
PISTOL OPTION 1: Alt. Box Step-Ups
PISTOL OPTION 2: Narrow Stance Air Squats
