4/14/2016

CrossFit Templum – CrossFit

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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

Mobility