CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
4 Sets (10:00 CAP)
1:00 Easy Cardio
10 Samson Lunges
5 Inchworm + Push-Up
10 Bird Dogs
5/5 Cossack Squats
Coaches Note — After completion of the Warm-Up, have athletes grab a light DB and KB to go over the movements for the Workout.
Workout
Metcon (No Measure)
4 SETS FOR QUALITY
ON A 5:00 RUNNING CLOCK…
2:00 Cardio of Choice
1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)
8/8 Single DB or KB Suitcase Split Squats (Athlete Choice)
Walking Recovery in Time Remaining*…
*Practice nasal breathing during recovery
-No Additional Rest b/t Sets-
(No Measure)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Straddle Pose
2:00 Forward Fold
2:00 Olympic Wall Squat
(No Measure)
