CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
Med-ball review:
1) Deadlift
2) Deadlift shrug
3) Front squat
4min clock:
5 good mornings with med-ball
5 deadlift shrugs
10 lateral hops over med-ball
5 alternating lunges with med-ball
5 front squats with med ball
Specific Warm-up
Warm-up (No Measure)
Med Ball Clean Review and Practice then…transfer skill to barbell.
Strength
Squat Clean (10min to build to heavy single)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
10 squat cleans (65/95 lb)
20 sit-ups
Intermediate: Same
Beginner: 35/45#
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 foam roll low back
1:00 foam roll quadriceps/leg
