CrossFit – Fri, Sep 30

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP 4:

3 ring rows

5 single-arm ring rows/arm

7 hollow rocks

Specific Warm Up

Warm-up (No Measure)

Muscle up and shoulder press review and prep

Metcon

Metcon (AMRAP – Reps)

5 sets:

1:00 max shoulder presses

1:00 max strict muscle-ups

– Rest 2:00

– Athletes can choose their own load for the shoulder press.

Intermediate:

1:00 max low-ring muscle-up transitions

Beginner: Strict pulling option no kipping today

Finisher

Metcon (Checkmark)

4 sets:

:30 L-sit hold

15 seated leg raises