CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
2 sets:
200-m run
10 samson lunges
10 PVC pass throughs
10 scap pull
3-5 strict pull-ups or 10 ring rows
5 consecutive box step-ups/leg
– Control the negative of the box step-ups.
Specific Warm-up
Warm-up (No Measure)
1 set:
6 box jumps (slow)
6 front rack KB lunges
6 box jumps (fast)
6 suitcase KB lunges
– Step down from the box
1 set:
10 box jumps
8 single KB lunges
6 chest-to-bar pull-ups
Metcon
Metcon (Time)
5 rounds for time:
20 box jumps (20/24 in)
16 single KB lunges (53/70 lb)
12 chest-to-bar pull-ups
– Athletes must step down from the top of the box.
Intermediate: Pullups
Beginner: Jumping pullups
Skill
Metcon (Checkmark)
Every 2:00 for 3 sets:
:30 max-rep seated leg raise
10 KB side bends/side
Cool Down
Warm-up (No Measure)
1 set:
On a 3:00 clock:
Accumulate max-time in a saddle stretch
