CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
4 sets:
10 high knees
10 butt kickers
10 mountain climbers
10 groiners
10 double knee tucks
10 reps of …
Set 1 | Superman
Set 2 | good mornings (unweighted)
Set 3 | RDLs (empty barbell)
Set 4 | good mornings (empty barbell)
Strength
Demo Power Clean
Power Clean (Build to heavy 2RM)
Metcon
1 set:
1 deadlift (workout weight)
50-m run
2 deadlifts (workout weight)
50-m run
3 deadlifts (workout weight)
50-m run
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
1 deadlift (275/185 lb)
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
– Continue adding one rep to the deadlifts and 50-m to the run after each round.
Intermediate: 185/125
Beginner:95/65
