CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
3 sets:
:20 work/:10 rest
Groiners
PVC Pass throughs
Overhead Lunges
then..
1 set
10 single leg single unders
10 backward singles
10 side to side
5 single single double
5 single double double
Strength
Overhead Squat Review and Prep (optional back squat work with wall facing OH squats if lack mobility)
Overhead Squat (Build to heavy 5RM)
Open Prep
Metcon (AMRAP – Reps)
AMRAP 10:
3 overhead squats (115/75 lb)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.
Intermediate: 95/65#
Beginner: 45/35# ; Singles
