7.5.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

:50 wall sit

:10 rest

: 40 single-unders

:10 rest

:30 alternating back-rack elbow rotations

:10 rest

:20 wall walk hold

:10 rest

2 sets:

:50 wall sit

:10 rest

:40 double-unders

:10 rest

:30 alternating front-rack elbow rotations

:10 rest

:20 wall walk hold

:10 rest

Specific Warm-up

Warm-up (No Measure)

Push Press Progression & Build-up

Strength

Push Press (EMOM 8: 3 Push Presses)

Metcon

Metcon (Time)

5 rounds for time:

25 push presses (55/75 lb)

50 double-unders

Intermediate: Same

Beginner: 35/45lb & singles

Cool Down

Warm-up (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift