CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
Partner Rowling: 8min Cap
Parnter A Rows 100meters
Then completes penalty movement
Parnter B gets on the rower as soon as Partner A gets off
Penalty Movements:
Plank Shoulder Taps
Arm Circles
Burpees
Kip Swings
Partial Wall Walks
Shoulder Press Progression:
Coach Led 3-5 Reps
2-3 sets of 4-5 reps (empty bar)
Loading:
5 sets of 5 reps
Strength
Shoulder Press (1-1-1-1-1-1-1-1-1-1)
10 sets: building weight
Cardio Option:
EMOM 20:
Minute 1 | Calorie bike, ski, or row
Minute 2 | 1 strict press
Because of the overall volume and intensity this week, we recommend sticking with the heavy day as written
Skill
Metcon (No Measure)
5 Sets:
12 Archer Ring Push-ups
12 Archer Ring Rows
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Cool Down
Warm-up (No Measure)
3 Sets:
:30 Doorway Stretch / Side :
30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side
