CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
4 sets:
:20 bike
– Rest :10
:20 good mornings (empty barbell or training bar)
– Rest :10
Specific Warm Up
Warm-up (No Measure)
Hang Power Clean Progressions then…
3 sets:
6 hang power cleans
6 lateral burpees over the barbell
6 alternating front-rack lunges
Metcon (5 Rounds for time)
Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (95/135 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges (95/135 lb) RX+
Intermediate: 65/95# RX
Beginner: Scaled
Every 5:00 x 5 rounds:
7/10 calorie assault bike
12 hang power cleans (55/75 lb)
10 lateral burpees over the barbell
12 alternating front-rack lunges
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves