CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (7:00 CAP)
20 Jumping Jacks
15 V-Ups or Tuck-Ups
10 Alt. Lunges
:30 Hollow Hold or Rocks
Workout
Metcon (No Measure)
4 SETS FOR QUALITY
“Unbroken” Double Unders*
1:00 Russian KB Swing (Athlete Choice)
1:00 Glute Bridge Hold**
1:00 Toes to Bar
1:00 Elbow Plank
*20 / 30 / 40 / 50 Double Unders increase each set. 1st set = 20 / 4th set = 50.
**Weighted Optional
-Rest 1:00 b/t Sets-
(No Measure)
Optional Finisher
Metcon (Time)
FOR QUALITY
400m Plate Gun Walk (Athlete Choice)*
*30 Mountain Climbers every break.
(Score is Time)
Metcon (AMRAP – Rounds)
20 Minute EMOM
⚠️Any movement you want to work on
___________________
METCON – AMRAP
3 rounds – (every round is 7 minutes)
ROUND 1 (7 Minutes)
5 x T2B
5 x KB Goblet Squats
🔸2 minutes rest
ROUND 2 (7 Minutes)
5 x C2B
5 x KB Squat Rockers
🔸2 minutes rest
ROUND 3 (7 Minutes)
5 x Pull-ups
5 x KB Headcutters
– – – – – – – – – – – – – – – – – – – – – –
Challenge yourself with all movements done unbroken ,
(If you drop you must start again)
– – – – – – – – – – – – – – – – – – – – – –
🔹 Score = Rounds & Reps
RX+ 70/53
RX 53/35
