CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
:30 run, bike, row, or ski
10 staggered stance good mornings/leg
5 inchworms with a push-up
1 set:
:30 run, bike, row, or ski
10 good mornings + jump for height
20 alternating shoulder taps in pike position
1 set:
:30 run, bike, row, or ski
10 alternating cossack squats
50-foot bear crawl with hips high
1 set:
:30 run, bike, row, or ski
5 Kang squats
3 wall walks (partial range of motion)
5 Kang squats
3 wall walks (full range of motion)
Specific Warm-up
Warm-up (No Measure)
Set-up:
1) Hands at shoulder width
2) Feet between hips and shoulder-width
3) Shoulders slightly in front of the bar
4) Arch chest up to maintain lumbar curve
5) Heels down.
Strength
Metcon (Weight)
On a 12:00 clock:
Every 2:00 perform:
5 double overhand deadlift
– Build to your heaviest set.
*score best set*
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
9 deadlifts (155/225 lb)
3 wall walks
Intermediate:
95/135
Beginner:
Partial Wall walks
Cool Down
Warm-up (No Measure)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
