CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
On a 5:00 clock:
10 alternating single-leg deadlifts
10 ring rows or light DB bent-over rows
10 high knees in place
10 alternating overhead lunges
Specific Warm-up
Warm-up (No Measure)
Running and Pull-up review:
2 x 100-m jog
2 x 200-m jog
Progressions:
1-2 sets pull-up test:
5 unbroken strict pull-ups or pull-up variations
Metcon
Metcon (AMRAP – Reps)
AMRAP 21:
400/200/100-m run
Max-rep strict pull-ups
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
*score total pullups*
