CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
10 leg swings/leg (across the body)
10 good mornings + jump
1 set:
10 leg swings/leg (front and back)
10 push-ups to down dog
1 set:
10 box step-up overs
10 strict press (35/45 lb)
1 set:
10 box jump-overs
10 push press (35/45 lb)
Specific Warm-up
Warm-up (No Measure)
Push Jerk Progressions & WOD Prep
3 sets:
5 push jerks
5 box jump-overs
Metcon
Metcon (Time)
3 rounds for time:
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)
Intermediate: 85/125
Beginner: 55/75 & (16/20in)
Skill
Metcon (AMRAP – Reps)
EMOM 8:
:30 max ring dips
