5.3.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

PROGRESSION FOCUS 12min: :30 sec ea. movement:

False-grip ring row

Single-unders reps

Jumping ring dip or ring dip

Right-leg only single-unders reps

Leg-assisted muscle-up transition

Left-leg only single-unders reps

Leg assisted muscle-up transition

Double-unders or single-unders reps

Leg-assisted muscle-up transition

Double-unders or single-unders

Specific Warm-up

Warm-up (No Measure)

Wall Ball and MU practice and setup

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Intermediate: CTB pullups

Beginner: MU Transistions & singles

Skill

Metcon (No Measure)

3 sets:

Max-rep strict ring pull-ups

– Rest 2:00 between sets.

Cool Down

Warm-up (No Measure)

2 sets:

:30 couch stretch/leg

:30 standing calf stretch/leg