CrossFit Templum – CrossFit
Warm-up
1 set:
:10 arm circles forward
:10 arm circles backwards
:10 toe touches
:20 jumping jacks
:20 mountain climbers
:20 skier jacks
:30 shoulder taps
:30 groiners
:30 up-downs
– Rest as little as possible between movements
2 sets:
:15 scorpion stretch/side
10 samson stretch lunge steps
:30 plank hold
10 alternating box step overs
*Test Range of motion in push-ups and scale as needed*
1 set:
5 tempo push-ups
8 push-ups
10 push-ups (sprint)
Metcon (Time)
For time:
50-40-30-20-10:
Push-ups
25-20-15-10-5:
Box jump overs (20/24 in)
Intermediate:
For time:
35-30-20-10-10:
Push-ups
25-20-15-10-5:
Box jump overs (20/24 in)
Beginner:
For time:
25-20-15-10-5:
Push-ups from knees
25-20-15-10-5:
Box step overs (12/20 in)
Skill
Metcon (No Measure)
5 sets for height:
3 box jumps
– Rest as needed between sets.
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Metcon
Cool Down
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
