CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
:30 row (easy pace)
10 weighted med-ball sit-ups with straight legs
10 hanging knee raises
20 alternating lunges
1 set:
:30 row (moderate pace)
10 GHD sit-ups to parallel
10 knees-to-armpits
20 alternating single-leg squats to a box
1 set:
:30 row (workout pace)
10 GHD sit-ups
10 toes-to-bars
20 alternating single-leg squats
Specific Warm-up
Warm-up (No Measure)
Bar Mu progressions and Pistol Scaling set-up + Row warm up
2 sets:
1:00 max calorie row
– Rest :30
Metcon
Metcon (Time)
For time:
18/25-cal. row
20 GHD sit-ups
5 bar muscle-ups
18/25-cal. row
20 toes-to-bars
5 bar muscle-ups
18/25-cal. row
20 single-leg squats
5 bar muscle-ups
18/25-cal. row
20 walking lunges
5 bar muscle-ups
Intermediate:
For time:
15/21-cal. row
20 GHD sit-ups
5 pull-ups
15/21-cal. row
20 toes-to-bars
5 pull-ups
15/21-cal. row
20 single-leg squats
5 pull-ups
15/21-cal. row
20 walking lunges
5 pull-ups
Beginner:
Situps, Knee raises, Lunges, ring rows
