CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 sets:
:40 jumping jacks
:30 hollow hold
:20 supinated hang from pull-up bar
:10 second wall assisted handstand hold
Specific Warm-up
Warm-up (No Measure)
Handstand walk practice and DB Row prep:
1-2 sets:
25 Ft handstand walk
2-3 sets:
5 DB row / arm
Skill
Warm-up (No Measure)
Pre-workout:
Accumulate:
20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft handstand walk
*1 rep every 5ft.*
Cool Down
Warm-up (No Measure)
2 sets:
:30 supine snow angel stretch
:30 prone snow angel stretch
