CrossFit Templum, Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
3 Sets:
200m Jog
:30 PVC Pass Throughs
:30 Alternating Overhead Lunges (PVC)
:30 Ring Rows
PROGRESSION FOCUS
*Perform 5 box step ups; box jumps or depth jumps between each progression*
Position on the Pull-up Bar Grip and active hang on bar
Kip Swing Fast transition between hollow and arch body positions
2 Kip Swings + 1 Kip Aggressive press down and rapid close of the hips
2 Kip Swings + 1 Pull-up Same as Step 3, but pull chin over bar
2 Kip Swings + 1 Pull-up + 2 Kip Swings Push away from the top of the pull-up
Strength
Metcon (No Measure)
EMOM 10:
3 Weighted Strict Pull-ups
or
:30 Band-Assisted Strict Pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups
Intermediate:
24/20″ Box & Pullups
Beginner:
8 Step-ups 24/20″
7 Ring Rows
