CrossFit Templum – CrossFit
Warm-up
1 set:
5-10 sit-ups
5 inchworm + push-ups
10 alternating Cossack squats
5-10 hand-elevated push-ups
1 set:
5-10 tuck-ups
10 up-downs
10 sumo stance squats
5-10 push-ups
1 sets:
5-10 V-ups
10 up-downs to a 6-inch target
10 air squats
5-10 pike push-ups
Specific Warm-up
Toes to bar, Burpee, and Wall ball prep
Then.. MIni rd:
1 set:
5 toes-to-bars
5 burpees
5 wall-ball shots
– Use workout variations
Metcon
Metcon (Time)
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)
Intermediate: Knee to arm-pit, 10/14# ball
Beginner: Hanging knee raises
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
5 sets for total time:
400-meter run
350/400-meter row
– Rest 2:00 between sets.
– Complete each set in under 4:30 total.
– Reduce the distance of the run to 300 meters and the row to 250/300 meters to maintain proper pacing.
– Start at a moderate pace and gradually increase speed to finish the fifth and final set faster than the 4 previous ones.
