CrossFit Templum, Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
1 set
10 PVC pass-throughs
10 ring rows
10 knee push-ups
10 PVC overhead lunges
1 set
10 PVC pass-throughs
10 kip swings
10 push-ups
10 PVC overhead lungs
1 set
:15 handstand hold (partial wall walk)
3-5 strict pull-ups
10 floor piked push-ups
10 air squats
1 set
:15 handstand hold (full wall walk)
5 kipping pull-ups
5 feet elevated piked push-ups
10 air squats
Skill
Metcon (No Measure)
On an 8:00 clock:
Build to a 2-rep deficit handstand push-up
or
2-rep DB shoulder press
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 12:
12 gymnastic kip pull-ups
12 handstand push-ups
– Split reps as needed.
Intermediate:
Pike Pushups
Beginner: Ring row and Pushups
