CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
On a 7:00 Clock
• Rotate through rounds until time is called.
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)
Specific Warm-up
Warm-up (No Measure)
Box Jump Review and Efficiency
Row Review and Test
Metcon
Metcon (Time)
For Time:
1,000/800m Row
25 Box Jumps (30/24″)
1,000/800m Row
50 Box Jumps (24/20″)
1,000/800m Row
75 Box Jumps (20/16″)
Intermediate: Row 800/600m
Box Jumps 20-35-50 reps
Beginner: Row 600/475m
Step ups 20-30-40
Skill
Metcon (No Measure)
3 Sets:
16 Knees-to-Elbows in Plank
16 Alternating Single-Leg Box
Squats
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Rounds)
EMOM 20
Minute 1 | 1:00 Bike (moderate pace)
Minute 2 | :20 Ski (fast pace)
