CrossFit Templum – CrossFit
Warm up
Warm-up (No Measure)
AMRAP 8
5 Frog Jumps
5 Air Squats
5/5 Strict Press
10 Alt Groiners
20 Single Unders
5 Kip Swings
5 Cal Bike
Partner Metcon
Metcon (Calories)
AMRAP 30: Max Cal Bike
*One athlete should be on the Bike at all times. Switch after every station is completed .
Station1:
10 Alt SA DB Thrusters (50/35#)
10 Alt Medicine Ball Lunges (20/14 lb)
Station 2:
50 Double-Unders
10 Alt Medicine Ball Lunges (20/14 lb)
Station 3:
10 Alt SA Devils Press (50/35#)
10 Alt Medicine Ball Lunges (20/14 lb)
Station 4:
20 Pull Ups
10 Alt Medicine Ball Lunges (20/14 lb)
*If no bikes are available then do row or ski… running is last resort.
