CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
On a 7:00 Clock
7 GHD Sit-ups
7 Deadlifts (barbell or PVC)
7 Shoulder Presses (barbell or PVC)
14 Alternating Knee-to-Elbow in Plank
100 meter run
Skill & Strength
Warm-up (No Measure)
EMOM 10:
Minute 1 | 3 Wall Walks
Minute 2 | 12 Bent Over Rows
*challenging weight*
Metcon
Metcon (Time)
4 Rounds For Time:
20 Overhead Lunge
(135/95#)
25 GHD Sit-ups
Intermediate:
95/65# & 15 GHD or 25 weighted situps
Beginner: 65/45# & 25 AbMat Situps
Work Your Weakness (Strength;Skill;Stamina)
Warm-up (No Measure)
10 Sets:
:30 Max Strict Handstand Pushups
– Rest 1:00
* Substitute DB Strict Press
