12.21.2021

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

1 set

:30 mountain climbers

10 good mornings

5 elbow instep / side

10 sumo-stance air squat

1 set

:30 mountain climbers

10 good mornings

5 Boot Strappers

10 narrow-stance air squats

Strength

Deadlift (3-3-3-3-3)

10mins to build to heavy set of 3

Specific Warm-up

Warm-up (No Measure)

1 set

5 wall squats

5 pause med-ball squats

5 bottom-to-bottom wall-ball shots

5 wall-ball shots

Rope Climb Prep & Scaling:

1 rope climb

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 wall balls (20/14 lb) (10/9 ft)

1 rope climb (15 ft)

Intermediate:

15 wall balls (14/10 lb) (10 ft/9 ft)

1 rope climb (10 ft)

Beginner:

15 wall balls (10/8 lb) (10 ft/9 ft)

3 strict chin-ups

Cool Down

Warm-up (No Measure)

3 sets:

:30 reach, roll, and lift

30 banded pull-aparts