CrossFit Templum – CrossFit
Warm Up
Partner AMRAP 8:
Partner 1: Row 150 meters
Partner 2 Performs 15 reps of:
RD1: Air squats
RD2: Push-ups
RD3: Jump Squats
RD4: Up-downs
Specific Warm Up
Double under practice and review:
3 rounds:
:30 double-under attempts/practice
:30 rest
1 round:
:30 calorie row
:30 burpees
:30 double-unders
Metcon
The Ghost (AMRAP – Reps)
6 Rounds for Total Reps:
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
5 sets for load:
3 deadlifts
– Increase loading across as many sets as possible.
– These should be touch-and-go reps.
– Begin the first set around 70-75% of your 1-rep max deadlift.
Cool Down
1 set:
2:00 foam roll calves
1:00 reach-roll-lift
