CrossFit Templum – CrossFit
Warm-up
1 set:
10/8 cal bike
10 single-leg DB deadlifts/leg (focus on keeping the chest up)
10 sit-ups
1 set:
10/8 cal bike
10 DB deadlift + shrug (focus on the setup)
10 v-ups
1 set:
10/8 cal bike
10 DB power cleans (focus on hip extension)
Specific Warm Up
T2B Progression & Workout Prep:
3 sets:
3 toes-to-bar or scaling option
3 DB power cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
15 toes-to-bars
10 DB power cleans (35/50 lb)
35/24 cal bike
Intermediate: 20/35# DB & Knees to pits
Beginner: 10/15# & Knee to 90
Finisher
Metcon (Calories)
3 sets:
:20 bike sprint for calories
– Rest 2:00 between sets.
Cool Down
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
