6..7.2022

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.

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