CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
:40 50-ft shuttle runs
:10 rest
:30 alternating shoulder taps
:10 rest
:20 supinated grip hang from bar
1 set:
:40 50-ft shuttle runs
:10 rest
:30 tuck-ups
:10 rest
:20 mixed grip hang from bar
1 set:
:40 50-ft shuttle runs
:10 rest
:30 V-ups
:10 rest
:20 pronated grip hang from bar
Skill
Metcon (AMRAP – Reps)
EMOM 7:
1-2 rope climbs
Specific Warm Up
Warm-up (No Measure)
L-SIT HOLD REVIEW | 5:00
2 sets:
:10 hold
CHIN-OVER-BAR-HOLD REVIEW | 5:00
3 sets:
:5 hold
Metcon
Metcon (Time)
5 rounds for time:
:30 L-sit hold
:30 plank hold
:30 chin-over-bar hold
:30 plank hold
Intermediate:
:20 LSit & Chin over bar holds
Beginner:
5 rounds for time:
:20 tuck hold
:20 plank hold
:20 banded chin-over-bar hold
:20 plank hold
Cool Down
Warm-up (No Measure)
1 set:
1:00 lacrosse ball or foam roller abdominal mash/side
:30 samson stretch/side
