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CrossFit Templum – CrossFit
Warm Up
PVC SWITCH WARM-UP GAME
Penalty movements:
20 mountain climbers
10 PVC around the worlds
10 PVC shoulder presses
10 PVC push presses
20 jumping jacks
6 alternating elbow-to-insteps
Specific Warm Up
RUNNING WARM-UP
2 rounds:
:20 in each position of the running position drill
2 rounds:
10 reps/side of the pulling drill
CARDIO MACHINE WARM-UP
3 rounds:
10 calories
:20 rest
– Use machine of choice and pick up the pace each round.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
7/10 calories on any machine
5 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.
Intermediate: Same
Beginner: 5/7 Cals & 3 shuttles
Finisher
Metcon (Checkmark)
Accumulate:
100 hollow rocks
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
On a 25:00 clock:
:45 C2 Bike (slow-to-moderate)
:15 C2 Bike (fast)
– 25:00 of continuous movement.
– Learn to recover from hard efforts with sustainable, slower paces.
Cool Down
2 sets:
:30 cobra stretch
:30 alternating scorpion stretch
