CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
2 sets:
30 plate jumps
10 alternating spiderman stretches
20 lateral plate jumps
10 plate squats
3 sets:
5 pause KB front squats
– Use 2 KBs in the front rack.
Specific Warm-up
Warm-up (No Measure)
Front Squat Review:
Hands Free Front Squat
Front Squat
Speed Front Squat
Metcon
Metcon (Time)
For time:
12-9-6-9-12:
Front squats (105/155 lb)
24-18-12-18-24:
Calorie row
– 17-13-8-13-17 calories for women
Intermediate:
For time:
12-9-6-9-12:
Front squats (75/115 lb)
21-15-9-15-21:
Calorie row
– 15-10-7-10-15 calories for women
Beginner:
For time:
12-9-6-9-12:
Front squats (55/75 lb)
12-9-6-9-12:
Calorie row
Strength
EMOM 6:
3 front squats
– From floor or rack.
Front Squat (EMOM 6: 3 reps)
Cool Down
Warm-up (No Measure)
1 set:
1:00 foam roll quads
1:00 couch stretch/side
