CrossFit Templum – CrossFit
Warm-up
2 sets:
:20 Spiderman stretches/side
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating reverse lunges
2 sets:
:30 row
:20 rest
:30 air squats
:20 rest
:30 Sots presses
:20 rest
Specific Warm-up
Squat Snatch Drills and Progressions then…
3 rounds:
5 squat snatches
5 hand-release push-ups
5-calorie row
Rest 1:00
– Build to workout weight across the 3 sets.
– Increase row pace across the 3 sets.
Metcon
Metcon (Time)
For time:
5 squat snatches (75/115 lb)
20 hand-release push-ups
15-cal row
10 squat snatches
20 hand-release push-ups
15-cal row
15 squat snatches
20 hand-release push-ups
15-cal row
Intermediate: 55/75#
Beginner: 35/45 & Power Snatch
