CrossFit Templum – CrossFit
Warm-up
1 ROUND
10 Single Ring – Ring Rows
10 Banded Chest Press
5/5 High Knee Lunges
1 ROUND
5 Close Grip Pull ups
10 Push Ups
5/5 Box or Band Pistol Squats
1 ROUND
5 Pull to Stand
10 DB Floor Presses (moderate weight)
5/5 Box or Band Pistol Squats
1 ROUND
1 Rope Climb or 5 Ring Rows
5 DB Bench Press
4 Alt Pistol Squats
Metcon
The 3 Best Friends (3 person teams) (Time)
12 ROUNDS
2 Rope Climbs
10 DB Bench Press (50/35)
10 Alt Pistol Squats
* P1 does full round then switch to P2 they do a round switch to P3 and so on*
Intermediate : 1 Rope Climb, 10 Box Pistols, 35/20
Beginner : 10 Ring Rows, 10 Weighted Lunges, whatever weight needed
