CrossFit Templum – CrossFit
Warm-up
3 sets:
20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
– Build in load for the squats as able.
Specific Warm-up
3-5 sets:
3 back squats
*building in load
Strength
Back Squat (3-3-3-3-3-3-3)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
4 sets for time:
800-meter run
or
1600-meter assault bike
– Rest 3:00 between efforts.
– For this conditioning piece, hit each run or bike at 90% effort or greater. Don’t save yourself for the last set.
– Your goal is to stay within 10% of your first effort. For example, if you finish the first effort in exactly 4. minutes or 240 seconds, you’ll need to complete the next three efforts each in 264 seconds or les
