CrossFit Templum – CrossFit
Warm-up
2 sets:
20 jumping jacks
20 shoulder taps
20 mountain climbers
10 PVC good mornings
10 PVC pass thrus
10 PVC overhead lunges
Specific Warm Up
1 set:
:30 row (keep track of calories)
4 burpees
1 set:
:30 row (improve calories from 1st set)
4 lateral up-downs over the rower
1 set:
:25 row (same # of calories as 2nd set)
4 lateral burpees over the rower (slow)
1 set:
:25 row (improve calories from 3rd set)
4 lateral burpees over the rower (fast)
Metcon
Metcon (AMRAP – Reps)
5 x 2:00 rounds for reps:
14/20-cal row
10 lateral burpee over the rower
Max-rep chest-to-bar pull-ups
– Rest 1:00 between rounds.
Skill
3 sets:
10 staggered stance good mornings/leg (empty barbell)
10 alternating Cossack squats
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift