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CrossFit Templum – CrossFit
Warm-up
1 set:
10 leg swings/leg (across the body)
10 leg swings/leg (front to back)
10 alternating Samson stretches
10 alternating scorpion stretches
1 set:
200-m jog
10 reverse lunges
1 set:
200-m run
10 air squats
Specific Warm-up
1 round
Partner 1:
100-m row
Partner 2: single-arm overhead hold right
– Switch and repeat.
Partner 1:
100-m row
Partner 2: single-arm overhead hold, left
– Switch and repeat.
Partner 1:
100-m row
Partner 2: KB sumo deadlifts
– Switch and repeat.
Partner 1:
100-m row
Partner 2: KB goblet squats
– Switch and repeat.
Metcon
Metcon (Time)
4 rounds for time:
400-m run
400/500-m row
Intermediate: Same
Beginner: 200m run/250m row
Finisher
Accumulate:
50 GHD Hip Extensions
Cool Down
Accumulate:
1:00 lacrosse ball foot roll/foot