CrossFit Templum – CrossFit
Warm-up
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-land off of the plate
5 step-up + squat landing/leg
10 box jump + step-down (alternating step-down leg)
5 box jump + squat landing
5 box jump + slow rebound
5 box jumps
Specific Warm Up
Deadlift and Front Squat Build up:
2 sets: (build in weight to workout weigt
5 deadlifts
5 front squats
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
1 deadlift (95/135 lb)
1 front squat (95/135 lb)
1 box jump (24/30 in)
– Add 1 rep to each movement after completing a full round.
Intermediate: 65/95 & 20/24″
Beginner: 55/75 & 16/20″
Finisher
Metcon (Checkmark)
1 set:
400-m barbell walk
– Barbell in the back rack position.
– Try to use workout weight.
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
