CrossFit Templum – CrossFit
Warm-Up
400-m run 500 Row or 21/30 Cal Bike
1 round:
10 jumping jacks
10 alternating spiderman + reaches
10 push-ups to downward dog
10 burpees (slow)
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
Skill
Accumulate:
30 KB Turkish get-ups
– For quality.
Metcon
*Demo single let squat options and set-up rings*
Metcon (Time)
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
Intermediate: Si ngle leg squats to box & Jumping Ring Dips
Beginner: High box step-downs & Box Dips
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
