CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
Set 1
10 Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
10 Alternating Samson Stretch
50-ft. Walk on toes only
Set 2
100m Jog
10 Leg Swings (across body) / Leg
100m Backwards Jog
10 Leg Swings (forwards & back) / Leg
Set 3
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats
Specific Warm-up
Warm-up (No Measure)
3 Rounds
:20 Box Jump Overs
100m Run
Metcon
Metcon (Time)
6 Rounds For Time:
400m Run
12 Box Jump Overs (30/24″)
– Athletes may touch the top
of the box with their hands
Intermediate:
300m Run & 10 BJO (same height)
Beginner: 200m Run
12 Box Step overs 24/20″
Finisher
Metcon (Time)
Accumulate:
50 Medball Sit-up Tosses 30/20#
– With a partner
