CrossFit Templum – CrossFit
Warm-up
PVC SWITCH WARM-UP GAME
Penatly movements:
20 mountain climbers
10 PVC around the worlds
10 PVC shoulder presses
10 PVC push presses
20 jumping jacks
6 alternating elbow-to-insteps
Specific Warm Up
Push Press Review and Progressions:
Strict Press
Dip and Hold
Dip and Drive
Push Press
*Build up in weight*
Split into 2 groups, Group 1 Build to 2 rep Push Press. Group 2 Complete Metcon then switch.
Strength
Push Press (10min to build to heavy 2 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
600/750meter airbike
8 push presses (105/155 lb)
Intermediate: 50-60% 1RM
Beginner: 35/45# 300/400m bike
Cool Down
3 sets:
:30 reach, roll and lift
20 banded pull-aparts
