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CrossFit Templum – CrossFit
Warm Up
3 sets:
:30 air squats
:30 up-downs
:30 rest
3 sets:
:30 bottom of squat hold
:30 burpees
Specific Warm Up
3-5 sets:
5 front squats
– Build in load each set to work to the first working set.
– Rest 1:00-2:00 between sets.
Strength
Front Squat (For load:
5-5-5-5-10:
Front squats)
– Increase loading on each set as you build to a 10-rep max.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
5 sets for total time:
400-m run
350/400-m row
– Rest 2:00 between sets.
– Complete each set in under 4:30 total.
– Reduce the distance of the run to 300 m and the row to 250/300 m to maintain proper pacing.
– Start at a moderate pace and gradually increase speed to finish the 5th and final set faster than the 4 previous ones.
Cool Down
1 set:
1:00 pigeon pose/side
