CrossFit Templum – CrossFit
Warm-up
1 set:
:10 high knees
:10 butt kickers
100-meter jog
50-meter single-arm farmers carry/side
1 set:
:10 high knees
:10 butt kickers
100-meter run
25-meter farmers carry/side
1 set:
:10 high knees
:10 butt kickers
100-meter hard run
50-meter farmers carry (fast)
Specific Warm-up
CTB Pull-up Progression then..
1 set:
100-meter run
50-meter double-dumbbell farmers carry
5 unbroken chest-to-bar pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
50-m double-DB farmers carry (35/50 lb)
100-m run
10 chest-to-bar pull-ups
Intermediate; 25/35 & Pullups
Beginner: 10/15 banded pullups
Finisher
Metcon (Checkmark)
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
– Build in load as desired through all 10 reps.