CrossFit Templum, Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
2 sets
:20 up-down + broad jump
Rest :10
:20 alternating jumping lunges
Rest :10
EMOM 6:
3 High Box Jumps
2 sets
200-m Weighted Carry 30/20#
– Sub 2:30
1 set
6 strict presses (45/35 lb)
6 sumo deadlifts
6 standing upright rows
1 set
6 push presses
6 sumo deadlift high pulls
1-2 sets
Build to workout loading
Metcon
Half Collin (Time)
3 rounds for time:
400-m weighted carry (30/20 lb)
12 push presses (115/75 lb)
12 box jumps (24/20 in)
12 sumo deadlift high pulls (95/65 lb)
Intermediate:
Push Press 95/65
SDHP 75/55
Beginner:
Run un-weighted
Push Press 65/45
SDHP 45/35
Box 20/16in
Cool Down
Warm-up (No Measure)
2 sets
:30 couch stretch / leg
10 single-leg glute bridges / leg
10 leg swings / leg
