Announcements
CrossFit Templum – CrossFit
Warm Up
2 sets:
5 inchworms
10 push-ups
:20 hollow hold
Skill
1 set:
:20 pike handstand hold (box or floor)
:10 partial wall walk hold
:10 stomach-to-wall handstand hold
:10 back-to-wall handstand hold
EMOM 8:
:10-:20 handstand hold
– Beginner: pike handstand hold (box or floor).
– Intermediate: back or stomach-to-wall handstand hold.
– Advanced: freestanding handstand hold.
Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
Max bar muscle-ups
– Perform 6 burpee box jumps (20/24 in) at the start of each minute including the start of the workout.
Intermediate: 4 BBJ & Max Jumping BM
Beginner: 4 Burpee step ups and max jumping pullups
Cool Down
1 set:
1:00 child’s pose
1:00 alternating scorpion stretch
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Calories)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use a C2 bike, Assault Bike, or Echo Bike.
– Additional monostructural volume to help increase cardiorespiratory endurance and longer workout stamina
