CrossFit Templum – CrossFit
Partner General Warm-up (No Measure)
1 set:
1:00 row, slow
Alternating Samson stretch
1 set:
:30 row, moderate
Alternating scorpion stretches
1 set:
10 synchronized sit-ups
1 set:
:30 row, fast
Unloaded good mornings
1 set:
:30 row, fast
Inchworms
250404 (Time)
– RX –
For time with a partner:
100-cal row
50 synchronized sit-ups
100 KB swings (35/53 lb)
50 synchronized sit-ups
100-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
– INTERMEDIATE –
For time with a partner:
75-cal row
50 synchronized sit-ups
75 KB swings (35/53 lb)
50 synchronized sit-ups
75-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
– BEGINNER –
For time with a partner:
50-cal row
25 synchronized sit-ups
75 KB swings (18/26 lb)
25 synchronized sit-ups
50-cal row
– MASTERS 55+ –
For time with a partner:
100-cal row
50 synchronized sit-ups
100 KB swings (26/35 lb)
50 synchronized sit-ups
100-cal row
Skill Work (Checkmark)
Post-workout
1 set:
200-meter single-arm kettlebell overhead walk
– Switch arms as needed
Stretching (Checkmark)
1 set:
1:00 couch stretch/side
1:00 hamstring stretch/side
– AT-HOME – (Time)
For time with a partner:
50 shuttle runs (25 ft)
50 synchronized sit-ups
100 single-arm DB hang snatches (35/50 lb)
50 synchronized sit-ups
50 shuttle runs (25 ft)
– 1 shuttle run = 25 feet down, 25 feet back.
