CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
2 sets:
:45 jump rope
10 scorpion stretches
10 RDLs
10 bent-over rows
10 shoulder presses
5 scap pull-ups w/ a pause at the top and bottom
– Use an empty barbell for the RDLs, rows, and presses.
Specific Warm-up
Warm-up (No Measure)
Pull-up and Clean & Jerk progression and build up
Metcon
Metcon (Time)
2 rounds for time:
50 pull-ups
15 clean and jerks (95/135 lb)
75 sit-ups
Intermediate:
25 Pullups & 65/95#
Beginner:
20 Jumping Pull-ups & 55/75#
40 situps
Cool Down
Warm-up (No Measure)
3 sets:
:30 doorway stretch/side
:30 banded shoulder stretch/side
