CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
2 sets:
5 small, medium, & large arm circles forward
5 small, medium, & large arm circles backward
:20 shoulder taps
:20 groiners
:20 push-ups
:30 cobra to down-dog stretch
– Use a pair of 2.5 or 5 lb plates for the arm circles
Specific Warm-up
Warm-up (No Measure)
3 sets: 40 sec on 20 sec off row focus.
3 sets:
Kick to hs hold :10
3 negatives
3 Kipping HSPU
On a 1:30 clock:
200/250-m row
Max-rep handstand push-ups
Metcon
Metcon (Time)
5 rounds for time:
400/500-m row
1:00 handstand push-ups
Intermediate:
Seated Strict DB Press 20/35#
Beginner:
200/250 row & push-ups
*We will also score HSPU reps in notes*
Finisher
Metcon (No Measure)
Accumulate:
60 alternating push-up + DB renegade row
– Perform push-ups with hands on the DBs.
