CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
:20 jumping jacks
– Rest :10
:20 plank hold
– Rest :10
:20 jumping pull-ups
– Rest :10
:20 sit-ups
– Rest :10
1 set:
:20 jumping jacks
– Rest :10
:20 push-ups
– Rest :10
:20 kip swings
– Rest :10
:20 alternating v-ups
– Rest :10
1 set:
:20 jumping jacks
– Rest :10
:20 hand-release push-ups
– Rest :10
:20 pull-ups
– Rest :10
:20 v-ups
– Rest :10
Specific Warm-up
Warm-up (No Measure)
Toes to bar Practice & Tester
3 sets:
3 toes-to-bars
3 hand-release push-ups
3 pull-ups
– Rest :30 between sets.
Metcon
Metcon (Time)
10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups
Intermediate: 5-5-5
Beginner: Knee raises & ring rows
Skill
Warm-up (No Measure)
Accumulate:
30 weighted strict pull-ups
– Use a weight you can maintain sets of 5 or more reps.
Cool Down
Warm-up (No Measure)
3 sets:
10 supine snow angels
10 prone snow angels
