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CrossFit Templum – CrossFit
Warm-Up
1 set:
2:00 shuttle runs (25ft down and back)
10 good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski
Specific Warm-up
Deadlift Setup:
Hands at shoulder width
Feet between hips and shoulder-width.
Shoulders slightly in front of the bar.
Arch chest up to maintain lumbar curve.
Heels down.
5 sets:
3 deadlifts
Strength
Deadlift (5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.)
Skill
3 sets:
20 hollow rocks
20 seated leg raises
Finisher
5 sets:
:30 hand-release push-ups
:30 ring support hold
Cool Down
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
