CrossFit Templum – CrossFit
Warm-up
1 set:
200-m jog (easy pace)
10 alternating elbow-to-instep
10 leg swings/leg (front and back)
1 set:
200-m jog (moderate pace)
10 alternating Samson stretch
10 leg swings/leg (across the body)
1 set:
200-m jog (fast pace)
10 alternating lunges
10 air squats
Specific Warm Up
On an 8:00 clock:
Build to a max height box jump
Review scaling options for single leg squats
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
Metcon (5 Rounds for reps)
5 rounds for reps:
400-m run
1:00 alternating single-leg squats
Intermediate: Same
Beginner: 200m run and Reverse deficiet lunge
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
