CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
2 sets
:30 jump rope
10 Cossack squats
10 over the fence
10 DB RDLs (light)
10 DB strict presses (light)
Skill
Metcon (4 Rounds for reps)
4 sets for reps:
:20 plate hops (45/25 lb)
– Rest :40
– Focus on fast feet and getting as many reps as possible.
Metcon
Metcon (AMRAP – Reps)
5 x 2:00 rounds:
20 DB box step-ups (50/35 lb) (16/20 in)
Max reps of DB push presses
– Rest 2:00 between rounds
Intermedite: 35/20 lb
Beginner: 20/10 lb
*Score Push press total*
Cool Down
Warm-up (No Measure)
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts
