2.1.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

4 sets

:20 double-unders or single-unders

– Rest :10

:20 mountain climbers

– Rest :10

1 set:

High knees

Butt kickers

Skip for height

Skip for distance

Side shuffle

Jog

1 set:

100-m run

– Rest 2:00

200-m run

Metcon

Metcon (Time)

For time:

400-m run

Rest 1:00

800-m run

Rest 2:00

1,200-m run

Rest 3:00

1,600-m run

Intermediate: Same

Beginner: 200/400/600/800

You should RX if you can hit these times:

1) 400 m < 2:30
2) 800 m < 5:00
3) 1,200 m < 8:00
4) 1,600 m < 10:00 Subs if injured or Dave🤪:
Bike: 800/1,000 m, 1,600/2,000 m, 2,400/3,000 m, 3,200/4,000 m

Row: 400/500 m, 800/1,000 m, 1,200/1,500 m, 1,600/2,000 m

Cool Down

Warm-up (No Measure)

Accumulate

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot