1.26.2022

CrossFit Templum, Templum North – CrossFit

View Public Whiteboard

()

Warm-up

Warm-up (No Measure)

1 set each

P1 – 1:00 cal. row (easy pace – 18-22 stroke rate)

P2 – 10 Samson lunges + 10 scorpions

1 set each

P1 – 1:00 cal. row (moderate pace – 20-24 stroke rate)

P2 – 10 lateral lunges + 10 scap pulls

1 set each

P1 – 1:00 cal. row (workout pace – 24-30 stroke rate)

P2 – 10 push-ups + 10 kip swings

Specific Warm-up

Warm-up (No Measure)

10min Muscle-up Progressions

Then..

2 sets

:20 cal. row

– Rest :10

:20 muscle-ups or scaling option

– Rest :10

Metcon

Metcon (AMRAP – Reps)

4 rounds for reps:

3:00-cal. row

1:00 muscle-ups

Intermediate: Pullups

Beginner: Ring Rows

Skill

Metcon (Weight)

5 sets for load:

5 strict weighted pull-ups

*Score total load*