CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
10 alternating Spiderman stretch
10 push-up to down dogs
10 leg swings/leg (across the body)
1 set:
10 push-ups
10 box step-ups (12/20 in)
:20 plank hold on rings
1 set:
10 hand-release push-ups
10 box step-ups (20/24 in)
:10 single-arm plank hold on rings/arm
1 set:
10 ring push-ups
10 box step-ups (24/30 in)
Specific Warm-up
Warm-up (No Measure)
4 sets:
1:00 run, row, bike, or ski (easy to moderate pace)
:30 strict pull-up practice
2 sets:
1-3 strict chest-to-bar pull-ups
3 ring push-ups
6 box step-ups (workout height)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups (24/30 in)
Intermediate:
5 strict pull-ups
10 ring push-ups
20 box step-ups (20/24 in)
Beginner:
5 banded pull-ups
10 push-ups
20 box step-ups (12/20 in)
Cool Down
Warm-up (No Measure)
Accumulate:
30 Reps of Shoulder ATY drill
w/2.5 to 5lb plates
