CrossFit Templum – CrossFit
Warm-up (No Measure)
Coaches Choice
251101 (AMRAP – Rounds and Reps)
3 person teams
RX+
AMRAP 25:
600/750-m row
30 AbMat sit-ups
10 Dbl DB front squats (35/50)
6 Dbl DB Push Press (35/50)
– RX –
AMRAP 25:
600/750-m row
30 AbMat sit-ups
10 Dbl DB front squats (20/35)
6 Dbl DB Push Press (20/35)
– Intermediate –
AMRAP 25:
600/750-m row
30 AbMat sit-ups
10 Dbl DB front squats (10/20)
6 Dbl DB Push Press (10/20)
– BEGINNER –
AMRAP 25:
600/750-m row
16 AbMat sit-ups
8 Single DB front squats (10/20)
4 Single DB Push Press (10/20)
Skill Work (Checkmark)
Post-workout strength
Every 2:00 for 5 sets:
2 tempo front squats
– :03 down, :02 second hold, :01 up.
– Focus on technique over loading.
Stretching (Checkmark)
2 sets:
:30 cobra stretch
:30 foam roll quads
