1.21.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

4 sets

:20 double knee tucks in a plank

– Rest :10

:20 alternating V-ups

– Rest :10

Conditioning

Metcon (AMRAP – Rounds)

EMOM 5:

Min. 1 | 18/13-cal. row

Min. 2 | 21/15-cal. row

Min. 3 | 23/18-cal. row

Min. 4 | 21/15-cal. row

Min. 5 | 18/13-cal. row

Metcon

Metcon (Time)

5 rounds for time:

21/15-cal. row

12 burpee box jump-overs (24/20 in)

1 legless rope climb (15 ft)

Intermediate; 15/10 Cal

Beginner:

10/7-cal. row

12 burpee box step-overs (20/12 in)

3 pull-to-stands