CrossFit Templum – CrossFit
Warm-up
1 set:
200-ft DB farmers carry
20 BW step-overs
20 hollow rocks
150-ft DB front rack carry
15 BW step-overs
15 hollow rocks
100-ft DB overhead carry
10 BW step-overs
10 hollow rocks
Skill
EMOM 12:
Min. 1 | :20 ring dip hold (top)
Min. 2 | :20 ring dip hold (bottom)
Min. 3 | 5 low ring transitions
Metcon
Metcon (Time)
For time:
21-15-9:
Front squats (125/185 lb)
DB box step-overs (25/35 lb) (20 in)
Intermediate: 95/135; 15/25#
Beginner:55/75n; Bodyweight
Cool Down
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg