CrossFit Templum – CrossFit
Warm-up
Run 200 meters
AMRAP 6:
:20 jumping jacks
10 sumo stance good mornings
10 alternating scorpion stretches
10 air squats
Specific Warm-up
Rowing efficiency:
5 sets: 30on/30off
Metcon
Metcon (Time)
For time:
800/1,000-m row
– Rest 4:00
600/750-m row
– Rest 3:00
400/500-m row
– Rest 2:00
200/250-m row
Beginners: Work to rest ratio 1:1
Finisher
Accumulate:
30 Hip Extensions
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
10 sets:
50-ft handstand walk
– Rest 1:00 between sets
– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
– If 50 feet is too far, reduce the distance to accommodate your ability.
