CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
400-m run (slow)
10 single-leg toe touches/leg
10 lateral leg swings/leg
10 shoulder taps + 1 wall walk
1 set:
200-m run (moderate)
10 KB suitcase deadlifts/side
10 Cossack squats
10 KB floor presses
1 set:
100-m run (moderate)
100-m sprint (hard)
10 KB deadlifts
10 narrow-grip kip swings
Metcon
Metcon (Time)
3 rounds for time:
21 KB swings (35/53)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (35/53)
800-m run
Intermediate: (24/35)
Beginner:20/26 & 400m run
*Score total time and put splits in the notes*
Skill
Metcon (No Measure)
3 sets:
20 GHD hip extensions
20 GHD back extensions
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
