CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 sets:
:20 on/ :10 off
Jumping jacks
Plank-ups
Ring rows
Movement Review and Mini round:
1 set:
6 sit-ups
5 toes-to-bars
4 GHD sit-ups
3 kipping pull-ups
2 strict pull-ups
1 bar muscle-up
Metcon
Metcon (Time)
For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
Intermediate:
60 sit-ups
40 toes-to-bars
20 GHD sit-ups
20 pull-ups
10 strict pull-ups
5 bar muscle-ups
Beginner:
40 sit-ups
30 hanging knee raises
20 V-ups
20 jumping pull-ups
10 ring rows
5 burpee pull-ups
Skill
Warm-up (No Measure)
Accumulate:
40 GHD hip extensions
30 GHD back extensions
20 GHD hip and back extensions
