CrossFit Templum – CrossFit
Warm-up
1 set:
:20 row (easy pace)
– Rest :10
:20 alternating single leg deadlift
– Rest :10
1 set:
:20 row (moderate pace)
– Rest :10
:20 air squat
– Rest :10
1 set:
:20 row (moderate pace)
– Rest :10
:20 front squat (empty barbell)
– Rest :10
1 set:
:20 row (fast pace)
– Rest :10
:20 front squat (empty barbell)
– Rest :10
Specific Warm Up
Rope Climb Progression & Practice:
3 sets:
5 front squats
1 legless rope climb
– Rest as needed between sets.
Metcon
Metcon (Time)
3 rounds for time:
400/500-m row
15 front squats (75/115 lb)
1 legless rope climb
Intermediate:
65/95, rope climb
Beginner:
Pull to stand, 35/45
Finisher
Metcon (Checkmark)
Accumulate:
30 strict weighted pull-ups
Cool Down
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
