7.11.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

:45 mountain climbers

:15 samson stretch/leg

:30 ring rows

1 set:

:45 alternating spiderman stretch

:30 counterbalance squat

:30 feet elevated ring row or strict pull-up

Specific Warm-up

Warm-up (No Measure)

Front Squat Review and Build-up

Strength

Front Squat (Heavy 1 rep from rack)

On a 10:00 clock:

Build to a heavy 1-rep front squat

– Rest 1:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3-6-9-12…

Pull-ups

Sit-ups

Front squats (65/95 lb)

Intermediate:

2,4.6.8…on pullups

Beginner:

Ring Row, Situps & 55/75#

Cool Down

Warm-up (No Measure)

2 sets:

1:00 couch stretch/side