CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
10 leg swings front to back/ side to side
10 good mornings
10 pvc pass thrus
10 high jumps
Specific Warm-up
Warm-up (No Measure)
2 sets
8 single leg KB dead lift
8 step ups (box jumps second round)
8 Russian kbs (American kbs second round)
8 barbell deadlifts
Metcon
5 mins:
Complete 2-3 warm up sets to working deadlift weight
Metcon (Time)
Split reps evenly between two partners
30 min Time Cap
For time…
-800m run together
40 KBS (35/53#) *partner holds dead hang*
30 Box jumps (20/24″)
20 Dead lifts (155/185#)
-400m run together
40 KBS
30 Box jumps
20 Dead lifts
-200m run together
40 KBS
30 Box jumps
20 Deadlifts
