CrossFit Templum – CrossFit
General Warm-up (No Measure)
3 ROUNDS
10 Elbow Punches
5 Muscle Cleans
5 Power Cleans
5 Up Down Step Ups ( RD 2: Up Down Box Jump/RD 3: Burpee Box Jumps)
5 Partial Wall Walks (RD 2-3: 1-3 Wall Walks)
:20 HS Hold (RD 2: 3 HS Negatives/RD 3: 3-5 HSPU)
5/5 DB High Pulls
5/5 DB Snatches and or 5/5 DB Clean & Jerk
La Familia Mafioso (3 Person Teams) (AMRAP – Rounds and Reps)
AMRAP 20
-RX+-
50 Power Cleans (135/95)
50 Burpee Box Jump Overs (24/20)
15 Wall Walks
20 HSPU
50 DB Box Step Overs (50/35)
50 DB Hang to Overhead
-RX-
30 Seated DB Presses instead of HSPU
* Everything else is the same
-INTERMEDIATE-
50 Power Cleans (95/65)
50 Burpee Box Jump Overs (24/20)
15 Inch Worms
20 Seated DB Shoulder Press
50 DB Box Step Overs (20/35)
50 DB Hang to Overhead (20/35)
-BEGINNER-
30 DB Power Cleans (35/20)
30 Burpee Box Step Overs (20/20)
10 Inch Worms
20 Seated DB Shoulder Press
30 Box Step Overs
30 DB Snatches (35/20)
Stretching (Checkmark)
Accumulate:
1:00 Foam Roll Body
