CrossFit Templum – CrossFit
Warm-up
2 sets:
10 row strokes | arms and hips only, legs stay straight
10 PVC pass-throughs
10 scap shrugs on rings or pull-up bar
5 dumbbell swings/arm
2 sets:
5 kip swings
5 dumbbell strict presses/arm
5 kipping knee raises
5 dumbbell push presses/arm
Specific Warm-up
Movement Prep and mini round:
1 round:
3 toes-to-bars
3 dumbbell clean and jerks/side
15 strokes on the rower, start slow and then increase the pace every 3 strokes until they hit a pace they feel is fast but sustainable
– Use workout variations.
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
