CrossFit Templum – CrossFit
Warm-up
DYNAMIC WARM-UP | 16:00
1 set:
2:00 bike, row, or skierg
10 alternating Samson stretches
10 alternating scorpion stretches
10 inch-worms (no push-ups)
1 set:
1:30 bike, row, or skierg
20 alternating lunges
10 staggered stance good mornings/leg
20 sit-ups
1 set:
1:00 bike, row, or skierg
10 alternating box step-ups
10 alternating Cossack squats
10 tuck jumps
1 set:
:30 bike, row, or skierg
100-ft DB farmers carry
Specific Warm Up
4 sets:
5 DB box step-ups
5 DB deadlifts
50-ft. DB farmers carry
– Rest 1:00 between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 DB box step-ups (25/35 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry
Intermediate: 15/25#
Beginner: 10/15# 16in box
*Every 25ft is one rep on farmers carry*
Finisher
Metcon (Time)
Accumulate:
50 DB push-up + renegade rows 50/35#
– One rep = 1 push-up + 1 renegade row.
Cool Down
2 sets:
:30 pigeon stretch/leg
