CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
TABATA (:20 on/:10 off) (8 SETS)
Cal Bike
*Increasing efforts every round, starting easy and finishing with a sprint.
Immediately Into…
3 SETS ON A 5:00 RUNNING CLOCK
10 Scap Pull-Ups
10 Straight Arm Banded Lat Pull-Down
10 Tuck-Ups
Workout
Metcon (Time)
FOR TIME
10-20-30-40-50
Cal Bike*
20-15-10-15-20
Knee to Elbow
*Alt. Calories: 8-15-24-30-40
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
20-40-60-80-100
Cal Bike*
40-30-20-30-40
Knee to Elbow
*Alt. Calories: 20-30-48-60-80
**Partner 1 Works while P2 Holds a single KB (Athlete Choice, Heavy) any way below the shoulders and not resting on the body. Alternate as needed. KB never touches the ground. 10 Burpee penalty if the KB Touches the ground, performed together.
(Score is Time)
Finisher
Metcon (No Measure)
1-2 SETS
Last Person Planking*
*At 3,2,1, Go! Everyone performs a Plank until failure and the final person planking wins.
(No Measure)
