3.14.2022

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