CrossFit Templum – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 8:00
1 set:
200-meter run, slow
5 head circles, left
5 head circles, right
10 arm swings across
10 arm swings overhead
15 arm circles forward
15 arm circles backward
20 torso twists
10 toe touches + reaches overhead
10 alternating over-the-fences
10 alternating Samson stretches
10 single-leg calf raises/leg
200-meter run (first half slow, second half fast)
250817 (Distance)
– RX –
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners each perform 10 burpees together.
– INTERMEDIATE –
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners each perform 7 burpees together.”
– BEGINNER –
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners perform 3 burpees together.
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
1 set:
:30 standing hamstring stretch/leg
:30 elevated pigeon stretch/side
– AT-HOME – (AMRAP – Rounds and Reps)
– AT-HOME –
AMRAP 30 with a partner:
10 synchro burpees
400-m run
– Partners perform burpees simultaneously.
– Partners alternate running each round, with only one running at a time.
