CrossFit Templum – CrossFit
Warm-Up
6 min AMRAP:
20 Jumping Jacks
6 Groiners
6 Scorpions
10 Hollow rocks
10 empty bar deadlifts
Strength
Deadlift (5-5-5-5)
*Start at 70%*
*Build up in weight*
Metcon
“The OG” Cathy Simmons-Landry (WOF) (AMRAP – Rounds and Reps)
12min AMRAP:
9 Air Squats
4 Deadlifts 125/185#
7 AbMat Sit-ups
3 Bar over Burpees
Intermediate; 95/135#
Beginner: 65/95#
RX+ GHD’s & 155/225#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
4 sets for load:
100-m DB farmers carry
1:00 sandbag bear hug hold
– Rest :10-:20 between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling worked, but good about your movement quality.
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
