CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
30-20-10
Jumping jack
Mountain climber (2-ct)
Plank hold on elbows (counted in seconds)
1 set:
10 supinated ring rows
10 hand-release push-ups
10 DB suitcase deadlifts/side
:30 alternating hamstring scoop stretch
– Scale push-ups to knees as needed.
1 set:
3-5 strict chin-ups
10 deficit push-ups on dumbbells
10 DB deadlifts
:30 alternating hamstring scoop stretch
Specific Warm-up
Metcon (Weight)
1 set:
10 sumo deadlifts
– Use an empty barbell
1 set:
10 sumo deadlifts
– Use a light load
EMOM 8:
5 sumo deadlift
– Add load every 2-3 sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 strict chin-ups
10 DB bench press (35/50 lb)
15 DB deadlifts
Cool Down
Warm-up (No Measure)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
