CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 7:
100/150-m row or ski or 200/300-m bike
10 alternating elbow to instep
8 broad jumps
6 push-ups to down dog
Specific Warm Up
Warm-up (No Measure)
1 set:
10 up-downs
:20 plank hold
1 set:
10 up-downs to a target (6 in)
20 mountain climbers
1 set:
10 burpees-to-target (6 in)
10 sit-ups
PRE-WORKOUT TEST
1 set:
1:00 max calories (row, bike, or ski)
10 burpees-to-target
10 sit-ups
Metcon
Metcon (Time)
7 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups
Finisher
Metcon (Checkmark)
3 sets:
25 GHD hip extensions
– Rest as needed between sets.