CrossFit Templum – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 10:00
2 sets:
200-meter run, slow
5 inchworms
10 Samson stretch lunges
10 banded pull-aparts
200-meter run, faster
5 up-downs
10 alternating Cossack squats
10 banded monster walk steps
200-meter run, faster
251107 (Time)
– RX –
5 rounds for time:
15 toes-to-bars
15 box jumps (20/24 in)
– Step down from the box.
-INTERMEDIATE-
5 rounds for time:
15 hanging leg raises
15 box jumps (16/20 in)
-BEGINNER-
5 rounds for time:
:10 bar hang
10 lying toes-to-bars
10 box jumps (8/12 in)
– Use a foot assist as needed on the bar hang.
-MASTERS 55+-
5 rounds for time:
15 hanging leg raises
15 box jumps (16/20 in)
Skill Work (Checkmark)
Post-workout accessory
3 sets:
15 GHD hip extensions
:30 rest
– Pause for 1 second at the top of each GHD hip extension.
– Add load to increase the difficulty and reduce reps to decrease the difficulty.
Stretching (Checkmark)
1 set:
:45 couch stretch/side
:45 pigeon stretch/side
:45 cobra stretch to downward dog
– AT-HOME – (Time)
-AT-HOME-
5 rounds for time:
15 V-ups
20 tuck jumps
