CrossFit Templum – CrossFit
Warm-up
1 set:
Partner 1 | :40 row
Partner 2 | :40 alternating scorpion stretch
Partner 2 | :40 row
Partner 1 | :40 alternating scorpion stretch
1 set:
Partner 1 | :40 row
Partner 2 | :40 alternating lunges
Partner 2 | :40 row
Partner 1 | :40 alternating lunges
1 set:
Partner 1 | :40 row
Partner 2 | :40 sit-ups
Partner 2 | :40 row
Partner 1 | :40 sit-ups
Specific Warm Up
2 sets:
10 alternating DB lunges
10 GHD sit-ups
Metcon
Metcon (Calories)
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (25/35 lb)
15 GHD sit-ups
– Partners alternate after one partner finishes the 10 DB lunges and 15 GHD sit-ups.
Intermediate: GHD to parallel
Beginner: Weighted AbMat Sit-ups
Skill
Metcon (Checkmark)
3 sets:
25 weighted hip extensions
Cool Down
Accumulate:
2:00 frog stretch