1.4.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set

2:00 Row, bike, ski, or run

10 scorpion stretch (slow)

10 table tops (slow)

1 set

5 wall squats

5 push-ups

5 single-arm ring rows / arm

1 set

5 PVC front squats

5 diamond push-ups

1-5 strict pull-ups or supine ring rows

1 set

5 PVC overhead squats

5 archer push-ups / side

1-5 strict C2B pull-ups or inverted ring rows

Skill

8 sets:

:20 double-unders

– rest :10

Specific Warm-up

Warm-up (No Measure)

Rowing Mechanics:

Sticky Catch Drill

Then…

3 sets

:35 row, bike, ski, or run (hard)

– Rest :25

Metcon

Metcon (Distance)

5 rounds for distance:

1:40 on / :20 off

-Rest 2:00

4 rounds for distance:

1:40 on / :20 off

– Row, bike, ski, or run