CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
1 set:
30 jumping jacks
5 staggered stance good mornings/leg
10 leg swings/leg (across the body)
10 alternating plank reach throughs
1 set:
100-m jog
10 DB deadlift
10 sit-ups
1 set:
100-m jog
10 DB hang power cleans
10 alternating v-ups
1 set:
100-m jog
10 DB push press
10 v-ups
Specific Warm Up
Warm-up (No Measure)
WOD Prep and Progressions:
1 set:
5 toes-to-bars
5 DB deadlifts
5 DB hang power cleans
5 DB push presses
Metcon
Metcon (Time)
For time:
50 toes-to-bar
400-m run
30 DB deadlifts (35/50 lb)
20 DB hang power cleans
10 DB push presses (35/50 lb)
Intermediate: 25/35#
Beginner: Knee Raises & 15/25#
Finisher
Metcon (Checkmark)
Accumulate with a partner:
40 DB Turkish get-ups
RX+: 35/53
RX: 26/35
Scaled: 20/26
