CrossFit Templum – CrossFit
Warm-up
Partner Rowling Warm-up:
Pull-up skill drill penalties
Specific Warm-up
Row pacing and technique progressions:
5 sets: 30sec on and 30 sec off
Metcon
Metcon (Distance)
5 rounds for distance:
:20 row/bike
– Rest :40.
:30 row/bike
– Rest :30.
:40 row/bike
– Rest :20.
:50 row/bike
– Rest :10.
1:00 row/bike
– Rest 1:00.
Intermediate and Beginner: Same
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry (100 ft) (100/150 lb)
– Choose a load that allows you to perform each set of hip extensions unbroken.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front-rack carry.
