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CrossFit Templum – CrossFit
Warm-up
AMRAP 5:
:20 plank hold
10 alternating jumping lunges
:20 hang from the pull-up bar
10 box jump-overs or step overs
Specific Warm-up
DB Snach progressions and then…
2 sets:
6 alternating DB snatches (workout weight)
6 box jump-overs
– Each athlete performs 1 set.
– Partner hangs from the pull-up while the other partner works through the snatches and box jump-overs.
Metcon
Metcon (Time)
5 rounds for time with a partner:
30 alternating DB snatches (50/70 lb) RX+
20 box jump-overs (20/24 in)
– Resting partner hangs from the pull-up bar.
Intermediate RX :35/50
Beginner: 10/15# 16/20in
Finisher
Metcon (Time)
For Timewith a partner:
100 DB renegade rows 35/50#
– “Resting” partner holds the hollow position.
– Switch as needed.
Cool Down
1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side
