CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
3 sets:
Run 100 m
15 banded pull-aparts
10 banded pass-throughs
10 kip swings
Pullup and Butterfly pullup progression and practice
Prove it!
Complete
5-10 unbroken pullups
Metcon
Metcon (Time)
(version of “Nicole”}
5 rounds for time:
20 pull-ups
400-m run
Intermediate: 12 pull-ups
Beginner: 10 Jumping Pull-ups & 200 meter run
Skill
Metcon (No Measure)
Post workout:
4 sets:
:30 L-sit hold
15 seated leg raises
