CrossFit Templum, Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
2 sets
20 mountain climbers
20 alternating Cossack squats
20 up-downs
Skill
Burpee and Pistol Test (AMRAP – Reps)
On a 3:00 clock
1:00 max burpees to target
then …
2:00 max single-leg squats
Specific Warm-up
Warm-up (No Measure)
Partner Warm-up:
1 set:
200-m run
:30sec Superman hold on GHD
1 set:
200-m run
15 unweighted good mornings
1 set:
200-m run
15 GHD hip extensions
Metcon
Metcon (Time)
4 rounds for time:
400-m run
30 hip extensions
Intermediate: 20 hip ext
Beginner: 200m Run & 20 Good Mornings