CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
On a 7:00 Clock:
• Partner A: Rows to 100m then gets off the rower and perform the
movement and number of reps listed below.
• Partner B: As soon as Partner A gets off of the rower, Partner B starts on
their own 100m row.
Round // Movement
Round 1: 10 False Grip Ring Rows
Round 2: 20 Shoulder Taps
Round 3: 10 Jumping Ring Dips
Round 4: Wall Walk or Partial Wall Walk
Round 5: Muscle-up Floor Transition
Specific Warm-up
Warm-up (No Measure)
KB Review/Prep:
10 KB Deadlifts
10 Russian Swings
8 American Swings
Handstand Progression:
1:00 Wall Walks
1:00 Handstand Hold Practice
1:00 Handstand Negatives
2:00 Kipping Handstand Push-up
Mini Round:
1-2 Sets:
1-2 Muscle-up(s) or Option
2-4 Handstand Push-ups or Option
4 Unbroken KB Swings (workout weight)
Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Intermediate:
2 Strict Burpee Pull-ups
4 Handstand Push-ups
8 KB Swings (53/35#)
Beginner:
4 Ring Rows
4 Jumping Ring Dips
6 Push-ups
8 KB Swings (35/26#)
