CrossFit Templum – CrossFit
Warm-up
3 sets:
:30 easy pace
:30 moderate pace
:30 fast pace
:30 rest
– Choose between row, ski, or bike.
2 sets:
5 elbow-to-instep/leg
10 unweighted good mornings
10 alternating step-back lunges
10 alternating single-leg toe touches
10 up-downs
5 inchworm + push-ups
Specific Warm-up
2 sets of 8 walking lunges
1 set:
3 slow burpees
3 fast burpees
3 burpees to target
– Rest :30 between sets.
MINI ROUND
1 round:
6 walking lunges
4 burpees to a target
– Use workout variations.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
20 walking lunges
20 burpees to a 6-in target
Intermediate: 15/15
Beginner:10/10
Finisher
Metcon (Checkmark)
Accumulate:
30-50 GHD hip extensions
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
– Score your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
– Modifications: 300-meter run, 700-meter bike
