CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
On a 6:00 Clock
*Partner 1 performs a 100m jog *
1) Alternating Single-Leg Toe Touches
2) Inchworm + Push-up
3) Samson Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning
Specific Warm-up
Warm-up (No Measure)
6 100m run build ups alt with partner. Work on pacing.
100M PACE 400M GOAL
:22 1:28 ~9:20
:25 1:40 ~10:30
:27 1:48 ~11:15
:30 2:00 ~12:30
:35 2:20 ~14:30
1 200 meter run at mile pace
Metcon
1.5 Mile Run (Time)
1 mile route plus 2 laps
160/120cal Assault Bike
2.5K/2100 Row
2.5K/2100 Ski
Skill
Metcon (No Measure)
Accumulate:
30 GHD Sit-ups
30 Candlesticks
1:00 L- Sit
30 Back Extensions
30 Hip Extensions
• Break reps up into smaller sets as needed. Avoid working through this for speed. Instead, work through at a consistent pace while focusing on the quality of reps.
