7.7.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

partner 1:

1:00 assault bike

partner 2: :

:30 PVC pipe pass-through

:30 PVC pipe Cuban press

1 set:

partner 1:

1:00 assault bike

partner 2: :

:30 PVC pipe around the world

:30 knee push-ups

1 set:

partner 1:

1:00 assault bike

partner 2: :

:30 hang from the pull-up bar

:30 push-ups

Specific Warm-up

Warm-up (No Measure)

Ring Dip & Strict Pull-up Review and Progressions

Strength

Metcon (Weight)

5 sets for load:

5 weighted strict pull-ups

5 weighted strict ring dips

*Score weight for each set and movement added together*

Finisher

Metcon (3 Rounds for reps)

3 sets:

1:00 max calorie bike

– Rest 1:00 between sets.