CrossFit Templum, Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
Single Under Progression
10 Single Unders
10 Single Unders (run in place)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / leg
On a 5:00 Clock
*add in 10 double unders after 1st rd*
5 Wall Squats
10 Single Unders
10 Single Unders (run in place)
5 Scap Pull-ups
10 Single Unders (side-to-side jump)
10 Single Unders(front-to-back jump)
5 Kip Swings
Skill
Metcon (AMRAP – Reps)
4 Sets:
Max Strict Pull-ups
– Rest 1:00 between sets.
Metcon
Long Jackie (Time)
For Time:
1000/800m Row
50 Thrusters (45/35#)
30 Pull-ups
750/600m Row
25 Thrusters
15 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
INTERMEDIATE
For Time:
800/600m Row
30 Thrusters (45/35#)
15 Pull-ups
600/500m Row
20 Thrusters
12 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
BEGINNER
For Time:
500/400m Row
30 Thrusters (45/35#)
15 Jumping Pull-ups
500/400m Row
20 Thrusters
12 Jumping Pull-ups
300/200m Row
15 Thrusters
9 Jumping Pull-ups
