CrossFit Templum – CrossFit
Warm-up
AMRAP 6:
max distance shuttle runs (50-ft)
*Movements x2 10reps ea.*
Air Squats
Up-Downs
Sit-ups
Specific Warm Up
1 set:
100-m run
rest 1:00
100-m run
rest 1:00
50-m run
rest 1:00
50-m run
Metcon
Metcon (Time)
3 rounds for time:
300-m run
:30 rest
200-m run
:30 rest
100-m run
:30 rest
Intermediate: Same
Beginner:
3 rounds for time:
200-m run
:30 rest
100-m run
:30 rest
50-m run
:30 rest
Skill
Metcon (Checkmark)
3 sets:
25 GHD sit-ups
15 banded side-steps (left)
15 banded side-steps (right)
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves