CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
:30 bike (easy pace)
10 alternating Spiderman stretch
10 staggered-stance good mornings/leg
1 set:
:30 bike (moderate pace)
10 leg swings/leg (front and back)
10 good mornings + hop
2 sets:
:20 bike (fast pace)
5 Kang squats
Metcon
Metcon (Calories)
7 rounds for reps:
15 DB deadlifts (35/50 lb)
1:00 calorie bike/row/ski
– Rest 1:00
Intermediate: 20/35#
Beginner: 10/15#
Finisher
Metcon (AMRAP – Reps)
5 sets each with a partner:
:45 DB front-rack hold
Max GHD sit-ups
– P1 holds the front rack while P2 performs max GHD sit-ups. Partners switch after :45.
