CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
200-m jog
10 alternating Samson stretch
20 seated leg raises
1 set:
200-m jog
20 walking lunges
20 alternating v-ups
1 set:
200-m jog
10 KB front rack lunge
20 v-ups
Specific Warm-up
Warm-up (No Measure)
Toes to bar progression and WOD Prep
3 sets:
6 toes-to-bar
6 KB front rack lunge
– Rest as needed about 1:00 between sets.
Metcon
CF Games Toes to Bar Lunge WOD (Time)
For time:
30 toes-to-bars
30-yard KB front rack lunge (53/70 lb)
20 toes-to-bars
20-yard KB front rack lunge
10 toes-to-bars
10-yard KB front rack lunge
– Use two KBs for the front-rack lunges.
-Use DB’s if needed*
Intermediate: 35/53#
Beginner:
For time:
30 hanging knee raises
30-yard walking lunge
20 hanging knee raises
20-yard walking lunge
10 hanging knee raises
10-yard walking lunge
Skill
Metcon (AMRAP – Reps)
8 sets:
:20 double-unders
– Rest :10
Cool Down
Warm-up (No Measure)
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
