CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
3 sets
10 alternating scorpion stretches
5 single-arm kettlebell deadlifts / arm
5 single-arm kettlebell swings / arm
10 squat jumps for heigh
Skill & Strength
Metcon (Weight)
4 sets
50-ft single KB front-rack lunge
– Rest as needed between sets
*option to use 1 or 2 KB’s*
*increase weight each set*
*score total weight of both KB’s if used and all 4 sets*
Specific Warm-up
Warm-up (No Measure)
1 set
9 step-ups (12/20 in)
6 box jumps
3 KB swings (lighter than workout weight)
1 set
9 step-ups (20/24 in)
6 box jumps
3 KB swings (lighter than workout weight)
1 set
3 box jumps (24/30 in)
3 KB swings (working weight)
EMOM 3
3 box jumps (30/36 in)
3 KB swings (working weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
7 box jumps (36/30 in)
14 KB swings (70/53#)
Intermediate:
Same Rep Scheme
24/20″ Box 53/35# KB
Beginner:
Same Rep Scheme
20/16″ Box 35/26# KB
