CrossFit Templum, Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
1 set
20 jumping jacks
10 Spiderman stretches
10 push-up to down dogs
10 alternating single-leg V-ups
1 set
20 skier jacks
10 tempo air squats (:03 down)
10 kip swings (on pull-up bar)
10 V-ups
1 set
20 jumping jacks
5 single-arm overhead squat (no weight)/arm
5 kip swings (biggest swing possible)
5 hanging knee raises
1 set
20 skier jacks
5 right-arm DB overhead squats (light DB)
5 knees-to-chest or knees-to-armpits
5 left-arm DB overhead squats
5 toes-to-bars
Specific Warm-up
Warm-up (No Measure)
BAR MUSCLE-UP PROGRESSION & PREP
3 sets
4 DB overhead squats/arm
4 kip swings
4 toes-to-bars
1-2 bar muscle-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 right-arm DB overhead squats (35/50 lb)
5 bar muscle-ups
10 left-arm DB overhead squats
15 toes-to-bar
Intermediate: 20/35# & Burpee Pullups or CTB or jumping Bar MU
Beginner: 15/20# Jumping Pullups and Hanging Knee raises
Cool Down
Warm-up (No Measure)
Accumulate
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
