CrossFit Templum – CrossFit
General Warm-up (No Measure)
3 sets with a partner:
1:00 bike, row, or ski
1:00 inchworm + push-ups
– One starts on the bike, row, or ski, and the other on the inchworm + push-ups then switch.
3 sets:
10 band pull-aparts
10 banded good mornings
10 ring rows
:30 hollow hold
– Rest :10 between movements.
250319 (Checkmark)
– RX –
EMOM 12:
Min. 1 | 2 rope climbs (15/15 ft)
Min. 2 | :30 bike, row, or ski
– INTERMEDIATE –
EMOM 12:
Min. 1 | 2 rope climb (12/12 ft)
Min. 2 | :30 bike, row, or ski
– BEGINNER –
EMOM 12:
Min. 1 | 2 pull-to-stands
Min. 2 | :30 bike, row, or ski
– MASTERS 55+ –
EMOM 12:
Min. 1 | 2 rope climbs (12/12 ft)
Min. 2 | :30 bike, row, or ski
Post-workout Skill Work (Calories)
Post-workout benchmark
For calories:
1:00 bike
Stretching (Checkmark)
Accumulate:
2:00 saddle stretch
1:00 double-forearm stretch
1:00 seated straddle stretch
– AT-HOME – (AMRAP – Reps)
EMOM 12:
Min. 1 | :20 hollow hold + 2 wall walks
Min. 2 | :30 shuttle run
– Shuttle run is 25 ft down and back.
Benchmark
For reps:
1:00 single-DB goblet walking lunges (35/50 lb)