CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
2 sets
:40 row
:20 jumping jacks
:40 push-ups
:20 skier jacks
Specific Warm-up
Warm-up (No Measure)
1 set:
:30 strict wall walks
:30 foot-assisted ring dips
:30 up-downs
1 set:
:30 handstand push-up negatives
:30 banded ring dips
:30 up-downs
1 set:
:30 strict handstand push-ups
:30 strict ring dips
:30 up-downs
Metcon
Metcon (Time)
5 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row
Intermediate:
7 HS negative & banded ring dips (4min row)
Beginner:
15 pushups
15 bench dips
400/500m row