7.15.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

:40 single-unders

:10 rest

:40 alternating BW lunges

:10 rest

:40 KB farmers carry hold (20 seconds per arm)

:10 rest

1 set:

:40 double-unders

:10 rest

:40 alternating BW reverse lunges

:10 rest

:40 KB front-rack hold hold (20 seconds per arm)

:10 rest

1 set:

:40 double-unders

:10 rest

:40 alternating BW box step-ups

:10 rest

Strength

Metcon (Weight)

4 sets for load:

8 double-KB front rack squat

– Rest 1:00-1:30 between sets.

*Log weight of both KB’s example 70’s = 140#

Metcon

Metcon (Time)

For time:

150 double-unders

30 KB box step-ups (35/53 lb) (20 in)

100 double-unders

20 KB box step-ups

50 double-unders

10 KB box step-ups

Cool Down

Warm-up (No Measure)

2 sets:

1min ea. side

Calf/ankle wall stretch

Groiner Stretch