CrossFit Templum – CrossFit
Warm-up
2 rounds:
:20 Samson lunge stretch/leg
10 alternating single-leg v-ups
:20 superman hold
7 wall squats
3 wall walks
200-m run or 1:00 row, bike, or ski
Specific Warm Up
DB Squat Review:
5 Pause Goblet Squats
5 Goblet Squats
5 DB Squats
Demo DB Facing Burpee
Workout Prep:
1 set:
8 DB squats
10 DB-facing burpee
8 DB squats
– Sprint as fast as possible.
Metcon
Metcon (Time)
For time:
21-18-15-12-9-6-3:
DB squats (35/50 lb)
DB-facing burpees
– Use two DBs.
Intermediate: 20/35#
Beginner: 10/15#
Finisher
Metcon (AMRAP – Reps)
8 sets for reps:
:20 DB shoulder-to-overheads
– Rest :10 between sets.
RX+ 35/50
RX 20/40
Intermediate: 15/25
Cool Down
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side