6.27.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

10 alternating elbow instep + reach

10 air squats

1:00 row/bike(easy)

1 set:

10 single-leg RDLs (scales)/leg

5 plate squats (:03 at the bottom)

1:00 row/bike (moderate)

1 set:

10 dead bugs

10 pause air squats (:03 at the bottom)

15/20-cal row/bike (fast)

Specific Warm-up

Warm-up (No Measure)

Squat Therapy

EMOM 4:

2-3 wall squats

1 set:

200-m run

8/10-cal row

20 air squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200-m run

21/30-cal. row

40 air squats

*15/21 Cal Bike*

Intermediate: Same

Beginner: 15/21 cal & 25 squats

Cool Down

Warm-up (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves