CrossFit Templum – CrossFit
Warm-up
1 set:
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)
– No rest between lunges and squats.
1 set:
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure four stretch
:30 air squats
– No rest between lunges and squats.
1 set:
10 inchworms + 1 push-up/rep
10 alternating cossack squats
:30 jumping lunges
:30 air squats
– No rest between lunges and squats.
Specific Warm Up
ROWING WARM-UP |
3 sets:
170/200meter Row (increasing pacing each set)
Rest :30 between each set.
Metcon
Metcon (6 Rounds for time)
Every 3:00 for 6 sets:
400/500-m row
Row substitutions: 1,000/1,250-m air bike, 400/500-m ski, or 400-m run.
Skill
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the 4th set, perform AMRAP until failure.
*substitute ring transitions or another gymnastic pull depending on skill level*
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
