CrossFit Templum – CrossFit
Warm-up
2 rounds:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a pause and reach up
Lunge with a torso twist
High knees
Butt kicks
1 round:
Run 100-m, moderate pace
Rest 1:00
Run 100-m: run 100-m, faster pace
Rest 1:00
Run 100-m: 100-m, fast pace
Specific Warm Up
Double under practice;
3 sets:
Max unbroken double-unders
-Cap at no more than 30 to save for the workout.
1 set:
6 walking lunges
Metcon
Metcon (Time)
3 rounds for time:
400-m run
80 double-unders
40 walking lunges
Intermediate; 90sec du practice
Beginner:
3 rounds for time:
200-m run
80 single-unders
20 walking lunges
Finisher
Cool Down
2 sets:
:30 cobra stretch
:30 Samson stretch/side
Metcon (Checkmark)
3 sets:
100-ft. single-DB overhead walk/arm (35/50 lb)
