CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP 6:
30 plate hops
15 ground plate to overhead (10/15 lb)
10 counter-balance squats
Specific Warm-up
Warm-up (No Measure)
DB Clean Review:
Option 1:
1) Heels down.
2) Shoulder width stance.
3) DBs placed outside of the feet.
4) Neutral spine.
Option 2:
1) Heels down.
2) Slightly wider than squat width stance.
3) DBs placed inside of the legs
4) Neutral spine.
Metcon
Metcon (Time)
For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB power cleans (35/50 lbs)
Intermediate:
Just use lower rep scheme:
20/35#
Beginner:
same rep scheme as RX
10/15# Single unders
Finisher
Metcon (Time)
For time with a partner:
50 DB devils presses 35/50#
– Alternate every rep.
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
