CrossFit – Fri, Jan 6

CrossFit Templum – CrossFit

Warm-up

AMRAP 5:

10 alternating Samson stretches

5 push-ups to down dog

10 air squats

5 burpees over the barbell

Specific Warm Up

Thruster Review and progressions:

Then..

3-4 sets:

5-7 thrusters

– Rest about 1:00 between sets.

Strength

Metcon (Weight)

For load:

15-12-9:

Thrusters

– Rest 3:00 between sets
*Add up your total weight*

Skill

Accumulate:

30 low ring muscle-up transitions

Cool Down

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm