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FRIDAY NORMAL SCHEDULE
CrossFit Templum – CrossFit
Warm-up
1 set:
:45 PVC overhead lunges
:45 ring rows (or rows performed on the rope)
– Rest :15-:30 between movements.
1 set:
:45 plate squats
:45 10 scap pull-ups + AMRAP hanging knee raises
– Rest :15-:30 between sets.
1 set:
:45 PVC overhead squats
:45 pull-to-stands
– Rest :15-:30 between sets.
Specific Warm-up
OVERHEAD SQUAT
2 sets each partner:
10 overhead squats
– One partner works while the other rests. ROPE CLIMB
2 sets each partner:
1 rope climb
– One partner works while the other rests.
Metcon
Metcon (Time)
3 rounds for time with a partner:
800-m run
10 rope climbs
50 overhead squats (65/95 lb)
– Run together and split the rope climbs and squats as needed.
Intermediate: 5 rope climbs & 35/45#
Beginner: 400m run, 10 Pull to stands, Training Bar OHS
Cool Down
2 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)
