6.16.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

:20 toe taps

:20 in-and-out

:20 two-foot plate hops

:20 lateral plate hops

:20 up-downs to plate

10 alternating step-ups (to the lower box height)

– rest :10 between movements

1 set:

:20 toe taps

:20 lateral plate shuffle

:20 left-leg plate hop

:20 right-leg plate hop

:20 burpees to plate

10 alternating step-ups (to the lower box height)

– rest :10 between movements

Specific Warm-up

Warm-up (No Measure)

Every :45 for 4 sets:

100-m run

1 set:

3 box jumps (slow)

3 burpees (slow)

3 box jumps (moderate)

3 burpees (moderate)

3 tall box jumps (slow)

– Rest :10-:15 between movements

Metcon

Metcon (Time)

For time:

400-m run

12 box jumps (24/30 in)

400-m run

24 box jumps (20/24 in)

400-m run

36 burpees

400-m run

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)