CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
2 sets:
:30 alternating single-leg toe touches
:30 alternating back-step lunges
:30 inchworm + push-ups
– Rest :30
2 sets:
5 elbow instep + reach/side
10 alternating scorpions
10 barbell RDLs
5 hand-release knee push-ups
5 hand-release push-ups
Specific Warm-up
Warm-up (No Measure)
Deadlift Review & Build-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
15 deadlifts (95/135 lb)
15 hand-release push-ups
Intermediate: Same
Beginner: 65/95lb & knee pushups
Skill
Metcon (No Measure)
Post-workout:
4 sets:
5 strict pull-ups
4 wide-grip strict pull-ups
3 weighted strict pull-ups
