CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
On a 6:00 clock
20 jumping jacks
10 groiners
10 hollow rocks
10 Superman
5 PVC overhead squats
Specific Warm-up
Warm-up (No Measure)
2 sets
5-8 GHD sit-ups
1 set
5 good mornings (unweighted)
5 good mornings (pause at end range)
5 hip extensions or good mornings (full speed)
12 step-back lunges off a plate
10 single-leg squats off a box
8 ring or rig-assisted single-leg squats
1:00 single-leg squats
Metcon
Metcon (Time)
2 rounds for time:
50 GHD sit-ups
60 hip extensions
70 single-leg squats
Intermediate:
30 GHD sit-ups
40 hip extensions
50 single-leg squats
Beginner:
40 sit-ups
50 good mornings
60 air squats
