CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
2 sets
200-m run
25-ft bear crawl
50-ft walking lunge
25-ft Spiderman stretch
50-ft broad jumps
25-ft inchworm push-ups
10 kip swings
Specific Warm-up
800m Run (Time)
Max Effort 800m Run
Metcon
Metcon (Time)
3 rounds for time:
200-m run
20 knees-to-elbows
200-m run
20 DB thrusters (20/35lb)
Intermediate: Same
Beginner: 15/25# Knee to 90
*Weather: 200/250 Row or 10/15 Cal Bike
Cool Down
Warm-up (No Measure)
2 sets:
:30 standing quad stretch/leg
:30 pigeon stretch/leg
