Announcements
June Templum Newsletter
CrossFit Templum – CrossFit
Warm-Up
1 set:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:30 alternating back-step lunges
:30 ring rows (moderate difficulty)
1 set:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:30 alternating back-step lunges
:30 ring rows (hard difficulty)
Specific Warm Up
SINGLE-LEG SQUAT PRACTICE
6 hook behind heel single-leg squats
6 hook behind heel single-leg squat
6 alternating single-leg squats
6-10 alternating single-leg squats
DOUBLE-UNDER PRACTICE
30 single-unders
5 x single-single-double
1:00 double-under practice
30 double-unders
PULL-UP PROGRESSION
5 small kip swings + 5 big kips
1-3 strict pull-ups
3-5 kipping pull-ups
3-5 kipping chest-to-bar pull-ups
3:00 bar muscle-up practice
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
10 alternating single-leg squats
30 double-unders
15 pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 chest-to-bar pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 bar muscle-ups
– Rest 1:00 between AMRAPs.
Intermediate: Riing Row/Pullups/CTB
Beginner: Jumping Pullups, Ring Rows, Banded Pullups & Reverse Lunges
Cool Down
1 set:
:30 calf stretch/leg
:30 scorpion stretch/arm
:30-1:00 banded lat stretch/arm
