CrossFit Templum, Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
:30 pvc pipe pass through.
:30 pvc pipe around the world.
:30 good mornings
:30 box step-ups.
:30 hang from the pull-up bar.
:30 hollow hold
1 set:
:30 pvc pipe pass through.
:30 pvc pipe around the world
:30 good mornings
:30 box step-ups.
:30 kip swing.
:30 hollow hold
Specific Warm-up
Warm-up (No Measure)
Pull-up and Toes to bar progressions
Max set unbroken Toes-to-bar (AMRAP – Reps)
Once you come off the bar or miss a rep, you are done
Complete 2 sets rest 3mins between sets. Score best set but still go max effort second set 🙂
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
8 pull-ups
6 sit-ups
4 burpee box step-overs (16/20 in)
Cool Down
Warm-up (No Measure)
1 set:
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses
