CrossFit Templum – CrossFit
Warm-up
1-2 sets:
50-ft high knees
50-ft butt kicks
50-ft bear crawl
50-ft alternating spiderman pose
50-ft crab walks
50-ft duck walks
50-ft high kicks
Specific Warm Up
Thruster progression and build-up
Strength
Thruster (EMOM 7:
2 thrusters)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 DB push presses (35/50 lb)
12 burpees-to-target (12″)
Intermediate: 20/35#
Beginner:10/15, burpees(no target)
Cool Down
3 sets:
:20 doorway pec stretch/side
20 banded pull-aparts
