CrossFit – Fri, Oct 28

CrossFit Templum – CrossFit

Warm-up

1 set:

30 jumping jacks

10 alternating spiderman stretches

1 set:

:20 single-unders

10 air squats

1 set:

:20 double-unders

10 front squats (empty barbell or training bar)

1 set:

:20 double-unders

10 push presses (empty barbell or training bar)

1 set:

:20 double-unders

10 thrusters (empty barbell or training bar)

Specific Warm Up

Rope Climb Progression & Workout Prep

1 set:

:20 double-unders

– Rest :10

:20 thrusters

– Rest :10

1 rope climb

Metcon

Metcon (Time)

5 rounds for time:

36 double-unders

12 thrusters (55/75 lb)

1 rope climb (15 ft)

– Rope climb begins from the seated position.
Intermediate: :30 dubs

Beginner: 36 singles, empty bar thrusters and 3 pull to stands

Skill

Metcon (Checkmark)

4 sets:

3 weighted strict pull-ups

4 wide-grip strict pull-ups

5 strict pull-ups

Cool Down

Accumulate:

1:00 banded shoulder stretch/side