CrossFit Templum – CrossFit
Warm-up
Every 2:00 for 4 sets:
:45 run, row, bike, or ski
Set 1 | :45 inchworms
Set 2 | :45 air squats
Set 3 | :45 up-downs
Set 4 | :45 PVC good mornings
1 set:
10 leg swings/leg
10 push-ups (from the knees as needed)
10 PVC behind-the-kneck presses
10 Cossack squats
10 slow calf raises/leg
10 PVC overhead squats
Specific Warm-up
Exercise prep:
Box Jump over
Wall walk
DB snatch
Metcon
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
Intermediate: 3 scaled wall walks, 20/35# DB
Beginner: Inch worm push ups, 15/25
step overs
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Calories)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use a C2 Bike, an Assault Bike, or an Echo Bike.
– Try for 150 or more calories across the entire effort.
