1.6.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

2 sets

1:00 single-unders or double-unders

15 single-DB RDLs

10 single-arm DB presses / arm

5 push-ups + down dog

:20 active hang

1 set

5 scap pull-ups

10 kip swings

3 strict pull-ups or 5 ring rows

8-10 kipping pull-ups

Skill

Warm-up (No Measure)

EMOM 5

6-8 DB snatches (increasing in speed, then load)

Metcon

Metcon (Time)

3 rounds for time of:

100 double-unders

50 DB snatches (50/35 lb)

25 pull-ups

Intermediate:

3 rounds for time of:

1:30 double-unders

50 DB snatches (35/20 lb)

15 pull-ups

Beginner:

3 rounds for time of:

100 single-unders

50 DB snatches (20/10 lb)

15 jumping pull-ups