CrossFit Templum – CrossFit
Warm-Up
2 rounds:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Samson lunges
10 jumping jacks
Specific Warm-up
4 sets: 30on/30 off
Rowing technique
1 round:
25-ft down and back:
Running position drill
Running falling forward drill
EMOM 3:
100-m run
– Build in pace with each run.
Metcon
Metcon (Calories)
EMOM 10:
Even: row for max calories
Odd: 25 double-unders
Rest 5:00
For time:
1-mile run
Score total Cals*
1-Mile Run (Time)
Max Effort 1-Mile Run
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
– Use a DB, a med ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a pull-up under your own power, look to find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
Cool Down
1 set:
:30 couch stretch/leg
:30 lacrosse ball roll calf/leg
