CrossFit Templum – CrossFit
General Warm-up (No Measure)
2 sets:
400-meter jog
10 leg swings/leg
5 inchworm + push-ups
:30 Samson stretch/leg
5 Spiderman twists/leg
20 alternating scorpion stretches
20 alternating lying hip crossovers
10 unweighted reverse lunges
250418 (Time)
– RX –
3 rounds for time:
20 single-DB reverse lunges (35/50 lb)
20 burpees
200-m farmers carry
– INTERMEDIATE –
3 rounds for time:
20 single-DB reverse lunges (20/35 lb)
20 burpees
200-m farmers carry
– BEGINNER –
3 rounds for time:
12 single-DB reverse lunges (10/15 lb)
12 burpees
100-m farmers carry
– MASTERS 55+ –
3 rounds for time:
20 single-DB reverse lunges (20/35 lb)
20 burpees
200-m farmers carry
Skill Work (Weight)
Post-workout
Accumulate:
10 DB Turkish get-ups/arm
Stretching (Checkmark)
3 sets:
:30 pigeon stretch / side
10 alternating scorpion stretch
– AT-HOME – (Time)
Same as Rx’d
