CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
2 sets:
:20 row
– Rest :10
:20 shoulder taps in plank
– Rest :10
2 sets:
:20 row
– Rest :10
:20 push-ups
– Rest :10
Shoulder Press Review and Build Up
Metcon
Metcon (Time)
For time:
400/500-m row
25 shoulder presses (75/115 lb)
400/500-m row
15 shoulder presses
400/500-m row
10 shoulder presses
400/500-m row
– Each time the athlete breaks a set of shoulder presses they must Run 100 m.
Skill
Metcon (No Measure)
2 sets:
15 KB side-bends/arm
Max-rep strict ring dips
Cool Down
Warm-up (No Measure)
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)
