CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
On a 6:00 Clock
• Partner 1 performs a 100m job while partner 2 performs a
movement. When partner 1 returns they transition to the
movement while partner 2 heads out on the run. After both
partners have completed a movement they can progress to the
next movement.
1) Alternating Single-Leg Toe Touches
2) Elbow-to-Instep Stretch
3) Hamstring Scoop Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning
k
A. CONDITIONING
1-Mile Run (Time)
Max Effort 1-Mile Run
Strength
1 Sets x 10 Reps (45/35#)
2 Sets x 5 Reps (lightweight)
3-4 Sets x 5 Reps (increasing weight)
Bench Press (5-5-3-3-3-1-1-1-1)
Skill
Warm-up (No Measure)
2 Sets For Quality:
1:00 Top of Dip or Plank Hold
15 Single-Arm Ring Rows / Arm
1:00 Chin-Over-Bar Hold
15 Single-Arm Ring Rows / Arm
