CrossFit Templum – CrossFit
()
Warm-up (No Measure)
AMRAP 8:
50 ft shuttle run
5 cuban press
10 single leg Romanian deadlift /leg
50 ft bear crawl
Specific Warm-up
Warm-up (No Measure)
DB Cycling and Rope Climbing Practice:
DB Snatch Set-up:
1) Hips higher than knees but lower than shoulders.
2) Chest up.
3) Opposite hand off to the side.
Rope Climb Scaling Options
Metcon
Metcon (Time)
5 rounds for time:
2 legless rope climbs (15 ft)
20 alternating DB snatches (45/65 lb)
Intermediate:
2 rope climbs (15 ft)
20 alternating DB snatches (35/50 lb)
Beginner:
5 pull-to-stands
20 alternating DB snatches (15/25 lb)
Skill
Metcon (No Measure)
Post-workout:
Accumulate:
50 knees-to-elbows on a rope or bar
