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CrossFit Templum – CrossFit
General Warm-up (No Measure)
2 sets:
2:00 bike, row, or ski
10 unweighted single-leg deadlifts
10 alternating Cossack squats
10 alternating Samson stretches
Skill Work (Checkmark)
Pre-workout
2 sets:
10 monster walk steps, forward
10 monster walk steps, backwards
10 banded sumo stance good mornings
10 banded pull-aparts
Deadlift (- RX –
For load:
Deadlift
10-8-8-4-4-4
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d)
Stretching (Checkmark)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
– AT-HOME – (No Measure)
Every 3:00 for 6 sets:
15 Supermen arch-ups
12 double-DB farmers carry reverse lunges (35/50 lb)
10-15 unbroken double-DB deadlifts
