CrossFit Templum – CrossFit
Warm-Up
EMOM 5:
Min. 1 | inchworm + push-up
Min. 2 | hollow rocks
Min. 3 | up-down + max-effort jump and reach
Min. 4 | hip taps in an inchworm
Min. 5 | burpee + max-effort jump and reach
For 6mins with partner:
Partner A: Row 10 Cals
Partner B:
Scap pull-ups or ring rows
Kip swings
Shoulder taps with feet on box
Lunges
Specific Warm Up
Burpee progression &
1 round:
:20 calorie row
:20 rest
:20 burpees
Metcon
Metcon (AMRAP – Reps)
5 rounds for reps:
:20 calorie row
:40 rest
:40 calorie row
:20 rest
1:00 burpees
1:00 rest
Intermediate & Beginner: Same
Finisher
Accumulate:
50 seated leg raises
Cool Down
1 set:
:40 seated straddle stretch
:40 seated hamstring stretch, left
:40 seated hamstring stretch, right
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
For time:
21-15-12-9-6-3:
Strict ring dips
– After every round, perform a 100-ft sled push