CrossFit Templum – CrossFit
Warm-up
1 set:
10 alternating soldier kicks
10 alternating Samson stretches
10 inch-worms
10 alternating reverse lunges
10 skier jacks
10 tuck jumps
10 sit-ups
10 alternating scorpion stretches
10 up-downs
Specific Warm Up
1 set:
200-m jog (conversation pace)
10 alternating box step-ups
1:00 plank hold
1 set:
200-m run (moderate pace)
10 box jumps (step down from the top)
20 Russian twist
1 set:
200-m run (workout pace)
10 box jumps (workout height)
10 sit-ups
Metcon
Metcon (Time)
For time:
200-m run
40 box jumps (20/24 in)
40 sit-ups
200-m run
30 box jumps
30 sit-ups
200-m run
20 box jumps
20 sit-ups
200-m run
10 box jumps
10 sit-ups
Intermediate: Same
Beginner:
100m Runs & reduce reps
Skill
Metcon (Checkmark)
3 sets:
:30 plank hold on rings
– Rest :30
:30 seated leg raises
– Rest :30
– Ring should be about 6-inches off the ground.
Cool Down
2 sets:
:30 foam roll IT band/leg
:30 foam roll calves/leg
