CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
2 sets:
20 toe-touch + jump
20 calf raises /leg
1:00 Couch stretch / leg
1 set:
40 single-unders
10 bodyweight split squats /leg
2 sets:
30 double-unders
10 bodyweight lunges /leg
Skill
Metcon (Distance)
5 attempts:
5 broad jumps to cover as much distance as possible.
Rest :45-1:00 between attempts.
Record best total distance covered.
Metcon
Lunge Build up:
3 sets:
6 barbell lunges, 3/leg
Metcon (Time)
5 rounds for time:
15 barbell lunges (95/135 lb)
75 double-unders
Intermediate: 65/95 (1min dubs)
Beginner: 35/45 & 75 singles
Cool Down
Warm-up (No Measure)
2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot
