CrossFit Templum – CrossFit
Warm-up
Warm Up (No Measure)
2 ROUNDS
200m Easy Run
25ft High Knees
25ft Butt Kicks
10 Walking Hip Openers (5/side)
10 Walking Lunges
5 Push-Up to Down Dog (pedal calves in down dog)
5 Strict Pull-Ups or Ring Rows
Workout
WORKOUT (Time)
FREEDOM (RX)
IN TEAMS OF 2…
6 ROUNDS FOR TIME
400m Run (Together)
50 Push-Ups (Split)
25 CTB Pul-ups (Split)
(Score is Time)
INDEPENDENCE (Intermediate)
IN TEAMS OF 2…
6 ROUNDS FOR TIME
400m Run (Together)
40 Push-Ups (Split)
20 Pull-ups (Split)
(Score is Time)
LIBERTY (Beginner)
IN TEAMS OF 2…
6 ROUNDS FOR TIME
200m Run (Together)
30 Knee Push-Ups (Split)
20 Ring Rows(Split)
(Score is Time)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Chest Stretch on the Wall (each)
1:00 Lacrosse Ball Feet (each)
(No Measure)
Chest Stretch
Optional Accessory (No Measure)
FOR COMPLETION
Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings
(No Measure)
