CrossFit Templum – CrossFit
Warm-up
3 sets:
:30 bike/row (slow)
:30 Samson stretch lunges
:30 sit-up progression
:30 air squats
– Rest :15 between movements.
Specific Warm-up
3 sets:
:30 bike/row (increasing paces)
– Rest 1:30 between sets.
– Build in pace to 90-95% effort.
Metcon
Metcon (5 Rounds for time)
Every 4:00 for 5 sets:
24/30-cal bike/row
– Athletes may use any bike.
– Rest with the remaining time.
*score each time
Intermediate: 17/24 cal
Beginner: 10/15 cal
Finisher
Metcon (Checkmark)
Accumulate:
50 GHD situps
