5.23.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP 6:

10 alternating Spiderman stretch

100-m run

10 push-ups

100-m weighted run (14/20# ball)

5 ring rows

Specific Warm-up

Warm-up (No Measure)

Pullup progresion and workout review:

1 set:

3-5 weighted pull-ups

3-5 handstand push-ups

3-5 chest-to-bar pull-ups

3-5 burpees

Metcon

Del (Time)

For Time:

25 Burpees

400m run with a 20# medicine ball

25 Weighted pull-ups with 20# dumbbell

400m run with a 20# medicine ball

25 Handstand push-ups

400m run with a 20# medicine ball

25 Chest-to-bar pull-ups

400m run with a 20# medicine ball

25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here

Cool Down

Warm-up (No Measure)

1 set:

1:00 calf mash/leg

1:00 banded shoulder stretch/arm