CrossFit Templum – CrossFit
Warm Up
On an 8:00 clock:
Partner 1 | 100-m run + 50-ft bear crawl
Partner 2 | Cossack squats, plank hold, Samson lunges, hollow rocks
– One partner runs and bear crawls while the other AMRAPs one movement at a time.
Specific Warm Up
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
– Work on a skill you have not yet mastered.
1 set:
:20 double-unders or workout variation
:20 sit-ups
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Intermediate Same or scale back reps
Beginner: single unders
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Rounds)
EMOM 20:
5-cal Assault Bike + 5 burpee box-overs (20/24 in)
– Perform both exercises within each minute with time to rest before starting the next round.
– Aim for at least :15 of rest before starting the next minute. Reduce the calories and/or burpee box-overs if needed.
*Score completed rounds* Once ya miss your done
Cool Down
2 sets:
:30 cobra stretch
:30 Spiderman stretch/side
:30 calf stretch/side
