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CrossFit Templum – CrossFit
Warm-up
1 set:
100-m jog
10 alternating Samson stretches
10 alternating soldier kicks
10 alternating plank reach-throughs
10 alternating Spiderman stretches
1 set:
100-m jog
20 double knee tucks in a plank
10 skips for height
10 skips for distance
20 mountain climbers
1 set:
100-m jog
10 up-downs
10 broad jumps
100-m jog backward
10 broad jumps
10 up-downs
100-m jog
Specific Warm-up
1 set:
20 walking lunges
:30 Assault bike
1 set:
20 jumping lunges
:30 Assault bike
1 set:
20 box step-ups (workout height)
:30 Assault bike
Metcon
Metcon (AMRAP – Reps)
4 rounds for reps:
1:00 max box step-ups (20/24 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds
Finisher
Metcon (Checkmark)
3 sets:
25 weighted GHD hip extensions
Cool Down
2 sets:
1:00 saddle stretch
1:00 seated pike stretch
