CrossFit Templum – CrossFit
Warm-up
2 sets:
50 single-unders (scale to :20)
10 leg swings/leg
10 lateral leg swings/leg
6 alternating Samson stretch lunges
:30 double-unders or practice
10 walking lunge steps
Specific Warm-up
GHD, Double under, and Lunge Progressions and options.
1 set:
20 walking lunge steps
15 double-unders
10 GHD or straight-leg sit-ups
Metcon
Metcon (Time)
3 rounds for time:
60 walking lunges
40 double-unders
20 GHD sit-ups
Intermediate;40 lunges, :30 sec dubs, 15 GHD’s or 20 weighted situps.
Beginner: 30 lunges, 40 singles, 20 Stiups
Finisher
3 sets:
5-15 GHD back extensions
– Rest as needed.
