CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
Accumulate with a partner
60 burpee box jump-overs (20/24 in)
– Break up the reps as needed.
Specific Warm-up
Warm-up (No Measure)
1 set
:30 single-unders (both feet)
15 pulls on the rower
:30 single-unders (right leg only)
15 pulls on the rower
:30 single-unders (left leg only)
15 pulls on the rower
:30 single-unders (alternating feet)
15 pulls on the rower
:30 single-unders or double-under practice
15 pulls on the rower
:30 single-unders or double-under practice
Metcon
Metcon (Time)
10 rounds for time with a partner:
20 double-unders
14/20-cal. row
20 double-unders
– Alternate rounds with a partner.
Intermediate: :20 sec doubles
Beginner: 20-40 singles (no more than 30secs work
