Announcements
Templum’s Silent Night
CrossFit Templum – CrossFit
Warm-up
8 sets:
20: slow row
:10 fast row
1 set
:20 wall-facing handstand hold
1 set
:20 handstand hold
1 set
:20 alternating shoulder taps in handstand against a wall
Specific Warm Up
1 set of each:
15 pulls on the rower (easy pace).
15 pulls on the rower (18-20 strokes per minute pace).
15 pulls on the rower (22-24 strokes per minute pace).
15 pulls on the rower (26-30+ strokes per minute pace).
Strength
4 sets:
5 push presses
– Build to a heavy set of 5-reps.
Push Press (Heavy set of 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
10/15 calorie row
10 push-ups
Rest 5:00
AMRAP 5:
10/15 calorie row
10 push-ups
Score both AMRAP’s added together
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
