CrossFit Templum – CrossFit
()
Warm-up
Warm-up (No Measure)
3 sets:
1:00 calorie row
:45 banded pull aparts
:30 knee push-ups
Specific Warm-up
Warm-up (No Measure)
Jumping ring dip: Elbow below the shoulder at the bottom, strong jump to lockout arms at the top.
Ring support hold: Elbows locked out while pulling the rings close to the body.
Bottom of ring hold: Shoulder below elbows, rings and elbows hug the body.
Kipping ring dip practice: Leg straight at bottom of the dip, practice driving the knees up aggressively toward the chest. Substitute banded or strict dips as needed.
Metcon
Metcon (AMRAP – Reps)
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
Score = total reps and calories.
Skill
Metcon (No Measure)
4 sets:
:20 pike-ups on the rower
– Rest :10
:20 sit-ups
– Rest :10
Cool Down
Warm-up (No Measure)
3 sets:
:20 doorway pec stretch/side
20 banded pull-a-parts
