CrossFit Templum – CrossFit
Warm-Up
50 ft of each, then jog back:
Jog (2x)
Skipping high knees
Butt kickers
Lateral jumping jacks/side
Karaoke/side
10 Samson stretch lunges (jog the remaining distance)
Bear crawl
Backward bear crawl
Specific Warm-up
2 sets:
1:00 bike/row/run (easy)
– Rest :30
:40 bike/row/run (moderate)
– Rest :30
:20 bike/row/run(hard)
– Rest 1:00.
Metcon
Metcon (5 Rounds for time)
Every 6:00 x 5 sets:
1,600-m AssaultBike (or 32/48 cals)
650/750-m Row
600-m Run
*score time for each set*
Beginners: Work for 3min rest 3 min
Strength
Metcon (Weight)
3 sets for load:
10 back-rack step-back lunges/leg
– Rest 3:00 between sets.
*score total weight*
Cool Down
Accumulate:
1:00 Banded Straddle stretch
1:00 couch stretch/leg
1:00 kneeling wall rotational stretch/side
