CrossFit Templum, Templum North – CrossFit
Warm-up (No Measure)
Warmup :
TEAMS OF 2
Both athletes must complete
Part A & B
3 times each .
1 Person starts with A
And the other one with B
switch until 3 rounds are completed
– – – – – – – – – – – – – – – – – – –
⭐ A
200 Meter Run
25 Singles (RD 2&3 DU)
10 Bootstrappers
10 ALT Lunge + HS Stretch
⭐ B
10 Calf raises (Plate)
10 Gakk Squat
10/10 Arm rotations
10 Hollow Rocks
5 Wall ball Situps 90*
Metcon (Time)
HEAVY RANNIE
TEAMS OF 2
30 Minute time cap
– – – – – – – – – – – – – – – – – – –
◽ RX+ 30#/20#
◽ RX 20#/14#
◽ SCALED – Anything under RX weight / Singles
– – – – – – – – – – – – – – – – – – –
500 M run (Wall ball )
50 Double unders
50 Wall ball situps
400 M run (Wall ball )
40 Double unders
40 Wall ball situps
300 M run (Wall ball )
30 Double unders
30 Wall ball situps
200 M run (Wall ball )
20 Double unders
20 Wall ball situps
100 M run (Wall ball )
10 Double unders
10 Wall ball situps
– – – – – – – – – – – – – – – – – – –
SCORE = TIME
(If you didn’t finish add the remaining reps as seconds to your time)
