CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
On a 5:00 Clock:
:20 Row, Bike, or Ski (moderate to fast pace)
10 Alternating Samson Stretch
5 Staggered Stance Good Mornings / Leg
5 Sit-ups (workout standard)
Specific Warm-up
Warm-up (No Measure)
Set-up 3 sets of 5 reps coach led working up to workout weight
1) Hands at shoulder width.
2) Feet between hips and shoulder-width.
3) Shoulders slightly in front of the bar.
4) Arch chest up to maintain lumbar curve.
5) Heels down.
Workout
Metcon (Time)
3 Rounds For Time: 30min CAP
1000m Run
50 Sit-ups
25 Deadlifts (185/125#)
– Rest 2:00 between rounds
Intermediate: 135#/95#
Beginner: 600m Run; 25 situps; 15 Deadlifts 75/55#;
Work Your Weakness (Strength;Skill;Stamina)
Metcon (No Measure)
3 sets:
1:00 Pike Hold
– Rest 1:00
:30 Wall Facing Handstand Hold
Accumulate:
100 Shoulder Tap in Plank
