CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP 4:
20 jumping jacks
10 alternating lunges
5 push press (35/45 lb)
Specific Warm-up
Warm-up (No Measure)
Push Jerk & Split Jerk Progression: 5 reps ea.
Jump and land (hands at shoulders)
Jump, punch, and land with arms extended overhead
Push jerk with barbell
Jump and land in split position (hands at shoulders)
Jump, punch, and land with arms extended overhead
Split jerk with barbell
Loading up:
3-4 sets:
1 push press + 1 push jerk + 1 split jerk
Strength
Metcon (Weight)
7 sets For load:
1 push press + 1 push jerk + 1 split jerk
*add up each set for your total weight score*
Finisher
Metcon (Time)
10 rounds with a partner for time:
12/15 calorie assault bike
– You go, I go
