CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
3 sets:
:40 bike, ski, row, run, or single-unders
:10 rest
:30 hollow hold
:10 rest
:20 handstand hold on the wall
:10 rest
Specific Warm-up
Warm-up (No Measure)
Handstand Walk Practice & Progression:
Partial kick-up Keep arms straight, kick up halfway.
Full or partial walk Smooth walk up and smooth walk down.
Handstand hold against wall Keep arms straight, kick up halfway.
Handstand walk 1 ft to wall Push the ground away.
Handstand walk Push both arms into the ground hard.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
15 KB swings (53/70lb)
50-ft handstand walk
Intermediate: 25ft HS Walk (35/53lb)
Beginner: 100ft bear crawl
*every 5ft is one rep*
Skill
Metcon (No Measure)
8 sets:
:20 seated L-sit hold
– Rest :10
Cool Down
Warm-up (No Measure)
3 sets:
30 ATY raises
:30 banded pull-aparts
– Rest as needed between sets.
