CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
1 set
:30 jumping jacks
10 air squats
10 inch worms + push-up
1 set
:30 skier jacks
10 back squats (empty bar)
10 strict presses
1 set
:30 jumping jacks
10 front squats (empty bar)
5 pike push-ups (head to ab-mat)
5 pike push-ups (walk feet closer to hands)
1 set
10 deadlifts (45/35 lb)
10 hang power cleans (focus on jumping and getting the elbows through fast)
5 power cleans (focus on full hip extension, then getting under the bar)
5 front squats (elbows stay high and hips press back and down)
Strength
Power Clean + Front Squat (10mins to build to heavy 1 rep)
Metcon
Metcon (Time)
For time:
27-21-15
Back squats (165/110 lb)
Handstand push-ups
Intermediate:
27-21-15
Back squats (135/95 lb)
15-12-9
Handstand push-ups
Beginner:
Back squats (95/65 lb)
DB strict press
