14
Apr
4/14/2016
CrossFit Templum – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Big Chipper (Time)
“Big Chipper”
100 Double unders
90 Mountain climbers
80 Air Squats
70 AbMat Situps
60 Walking Lunges
50 Kettlebell Swings 53/35
40 Burpees
30 T2B
20 Rock Climbers (4 Mt. climbers + 1 pushup)
10 HSPU
1 Rope climb