CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
:20 bike (easy pace)
5 single-arm ring rows/arm
20 bicycle crunches
1 set:
:20 bike (add 5-10 RPMs)
10 ring rows
10 laying toes-to-bars (hands hold on to DB)
1 set:
:20 bike (add 5-10 RPMs)
10 jumping pull-ups
10 sit-ups (no DB)
1 set:
:20 bike (add 5-10 RPMs)
5-10 strict pull-ups
10 weighted sit-ups
Specific Warm-up
Warm-up (No Measure)
Rope Climb Review & Scaling Options
Metcon
Metcon (3 Rounds for reps)
3 rounds for reps:
2:00 rope climbs (15 ft)
1:00 weighted sit-ups (15/25 lb)
1:00 Assault bike
– Rest 1:00
Intermediate: 10ft climb 10/15#
Beginner: Pull to stands/Situps
Skill
Metcon (No Measure)
Accumulate:
50 weighted dips
– Use a dumbbell or medicine ball to add load to the dips.
– Perform the dips on the rings or static straight bars.
Cool Down
Warm-up (No Measure)
3 sets:
:30 cobra stretch
:30 alternating scorpion stretch
