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** Join our 6 week challenge starting Wed. Oct. 11th. **
CrossFit Templum – CrossFit
Warm Up
3 rounds:
200 meter run
5 scap retractions
10 box step ups
10 jump squats
5 kip swings
1 wall walk or inch worm + pushup
Specific Warm Up
Tester round:
100 meter run
3 pull-ups
3 Box Jumps
3 KB counter balance squats
3 T2B
3 HSPU
Metcon
Eye of the Tiger (Hitesh Patel WOF WOD) (Time)
4 Rounds for Time:
400m Run
10 Pull Ups
10 Box Jumps 20/24”
10 KB Counter Balance Squats 35/53#
10 Toes to Bar
10 HSPU
Intermediate: Same
Beginner: Jumping pullups, knees to 90 & Pike push-ups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
2 sets:
:20 bottom-of-the-ring dip hold
10 false grip ring rows
EMOM 10:
1-3 ring muscle-ups
– Keep in mind that this is a skill session, not a workout.
– For individuals that don’t yet have a muscle-up, scale to jumping muscle-ups, low ring transitions, or even false pull-ups on the rings.
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
