CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
:20 mountain climbers
:20 shoulder taps
:20 double-knee tucks in plank
1:00 calorie row
– Row with an s/m pace fewer than 20.
1 set:
1:00 plank DB pull-throughs
1:00 calorie row
– Row with an s/m pace greater than 30
Specific Warm-up
Warm-up (No Measure)
3 sets
:15 sec sprint start on rower or bike
50m farmers carry increasing weight
Metcon
Metcon (Time)
Complete 120/150 Cal Row For Time:
1:00 max calorie row
150-m farmers carry (35/50 lb)
*100/120 Assault Bike or Ski Erg
Skill
Metcon (No Measure)
5 sets:
10 pike-ups on rower
:30 double KB front-rack hold
