CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
2 sets:
:20 of work/:10 of rest:
Left-leg single-leg toe touches
Right-leg single-leg toe touches
Ring rows
push-ups
Strict knee raises
1 set:
3-5 mixed grip, narrow grip strict pull-ups/side
Specific Warm Up
Warm-up (No Measure)
1 set:
10 deadlifts (empty bar)
10 deadlifts (light load)
– All reps are coach-led.
2 sets:
8 unbroken deadlifts
– Build to workout weight or 10-20 lbs above.
On a 5:00 clock:
3-5 total rope climb variations.
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
2 rope climbs
10 deadlifts (125/185 lb)
4 rope climbs
10 deadlifts
6 rope climbs
10 deadlifts
– Continue adding 2 reps to the rope climb until time expires.
Intermediate:
1 rope climb added each set.
Beginner:
Pull to stands
