CrossFit Templum – CrossFit
General Warm-up (No Measure)
1 set:
:30 inchworm + push-ups
:30 mountain climbers
:30 kettlebell deadlifts
– Rest :10-15 between movements.
1 set:
:30 inchworm + push-ups
:30 mountain climbers
:30 Russian kettlebell swings (slow)
– Rest :10-15 between movements.
1 set:
:30 inchworm + push-ups
:30 mountain climbers
:30 Russian kettlebell swings (fast)
– Rest :10-15 between movements.
1 set:
10 alternating scorpion stretches
10 lying hip crossovers
250312 (Time)
– RX –
3 rounds for time:
30 Russian KB swings (35/53 lb)
15 handstand push-ups
– INTERMEDIATE –
3 rounds for time:
25 Russian KB swings (35/53 lb)
10 handstand push-ups
– BEGINNER –
3 rounds for time:
20 Russian KB swings (18/26 lb)
10 push-ups from the knees
– MASTERS 55+ –
3 rounds for time:
30 Russian KB swings (26/35 lb)
10 handstand push-ups to a 2-in riser
Skill Work (Weight)
Post-workout
Accumulate:
10 KB Turkish get-ups/arm
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
3 rounds for time:
30 Russian DB swings (35/50 lb)
15 handstand push-ups
– Substitute with pike push-ups if no wall is available.
