CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
2 sets:
:30 jumping jacks
:30 unweighted good mornings
1:00 shoulder tap (x2) + push-ups
2 sets:
2 Samson stretches w/ a :10 hold on each
10 RDLs
5-8 left-arm windmills
5-8 right-arm windmills
– Use a light DB or KB for the RDLs and windmills.
Metcon
Metcon (Time)
15min HARD CAP:
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (35/53)
*add 1 sec penalty for ea rep not completed*
Intermediate: 26/35
Beginner:12 burpees & 20/26
Skill
Metcon (AMRAP – Reps)
5min Max Rep Turkish Get-ups 35/53#
*up and down*
*switch sides as desired*
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
