CrossFit Templum – CrossFit
Warm-up
3 sets:
200-meter run
5 Spiderman stretches/side
5 Cossack squats/side
10 Russian kettlebell swings
10 kettlebell goblet squats
Specific Warm-up
Power Clean and Back Rack Build-up:
3 sets:
5 back squats
3 power clean
– Partners trade-off for 3 sets each.
– Build in load to workout weight.
Partner Metcon
Partner Alexander (Time)
5 rounds for time with a partner:
31 back squats (95/135 lb)
12 power cleans
Intermediate: 75/115
Beginner: 35/45 & 20 back squats
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
5 sets:
100m Sandbag carry 100/150
1:00 sandbag hold at the chest (100/150 lb)
– Rest 2:00 between sets.
