CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
30 high knees in place
30 butt-kickers in place
2 Samson lunge stretches (:05/side)
10 alternating Samson lunges
1 set:
30 high knees in place
30 butt-kickers in place
2 Cossack squat stretches (:05/side)
10 Cossack squats
1 set:
:30 alternating scorpion stretch
:30 hand release knee push-up
Specific Warm-up
Warm-up (No Measure)
Front Squat Review & Build
1 set:
10 front squats
8 front squats
7 front squats
5 front squats
– Rest 1:00 between sets and build in load to 5 reps at workout weight.
Metcon
Metcon (Time)
For time:
42 GHD sit-ups
21 front squats (125/185 lb)
30 GHD sit-ups
15 front squats
18 GHD sit-ups
9 front squats
Intermediate: 21-15-9 GHD & 95/135
Beginner: Situps and & 55/75
Cool Down
Warm-up (No Measure)
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg
