Announcements
Meet at Arbor Hills @ 9:00am this Saturday. (no in gym classes due to party)
CrossFit Templum – CrossFit
Warm-up
On a 6:00 clock
:45 cardio
10 PVC pass throughs
5 shoulder presses
Specific Warm Up
Bench Press and Pull-up Review & Spotting
Build-up and progressions:
4-5 sets of increasing difficulty and loading:
5 kip swings/ring rows/pull-ups
5 bench presses (increasing loading)
Metcon
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Intermediate: 3/4 bodyweight & :60 sec pullups
Beginner: 1/2 bodyweight & :60 ring rows
Cool Down
3 sets:
:30 doorway pec stretch
30 banded pull-aparts
