CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 sets:
Every 3:00:
Run 200-m
Row 200/250-m
-rest the time remaining in the 3:00 window.
Specific Warm-up
Warm-up (No Measure)
CHEST-TO-BAR PULL-UP REVIEW
Metcon
Metcon (Time)
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
75 chest-to-bar pull-ups
From 10:00-15:00:
75 burpees-to-target
From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.
*add 1 sec per rep not completed on Burpees & CTB
Skill
Metcon (No Measure)
1 set:
200-m overhead plate carry (35/45 lb)
50 v-ups
200-m overhead plate carry
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 banded shoulder stretch/side
