4.21.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

:45 bike (slow)

:30 groiners

:15 air squats

1 set:

:45 bike (moderate)

:30 T-push-up

:15 air squats

1 set:

:45 bike (hard)

:45 box step-ups

Skill

*10 attempts for a max distance broad jumps*

Max Distance Broad Jump (Distance)

two foot take off and landing

Measure at back of heel unless you fall back.

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM 15:

Min. 1 | 12/15-cal. Assault bike

Min. 2 | 10 box jumps (20/24 in) + 10 burpees

Min. 3 | Rest

Intermediate: 9/12 cals & 8+8

Beginner: 6/9 cals * 5+5

Cool Down

Warm-up (No Measure)

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot