CrossFit Templum – CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
:30-second Easy Row
8 alternate greatest stretch in the world
6 Scap Pull Ups
10 Alt DB SNATCH light weight
6 up Downs
8 K290
Workout
30 for 30 (AMRAP – Rounds and Reps)
AMRAP 30:
Buy-In (All Together)
• 1500m Row
• Split however you want
• Only 1 athlete rows at a time
• Must finish before starting the AMRAP
Then AMRAP remaining time:
Freedom
• 30 Toes-to-Bar (TTB)
• 30 Dumbbell Snatches (50/35 lb) (alternate arms)
• 30 Burpee Over Dumbbells
Independence
• 30 K290
• 30 Dumbbell Snatches (35/20 lb) (alternate arms)
• 30 Burpee Step Over Dumbbells
Liberty
• 30 Sit-Ups
• 30 Dumbbell Snatches (20/15 lb) (alternate arms)
• 30 Up Downs
Strength/Accessory
Core Work (Checkmark)
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
7 Around the Worlds (each side)
-rest 30 seconds-
10 Standing Banded Pallof Press (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Single Arm Kettlebell Overhead Sit Up
Around the Worlds
Standing Banded Pallof Press
