CrossFit Templum – CrossFit
Warm-up
On a 6:00 clock:
10 PVC pass-throughs
5 med-ball ground-to-overheads
5 med-ball thrusters (reach for the lockout)
3-5 false-grip ring rows
3-5 low-ring muscle-up transitions
Then…
2 sets:
5 kip swings
5 wall-ball shots
2 sets:
5 kipping knee raises
5 wall-ball shots
1 set:
5 toes-to-bars
5 wall-ball shots
Clean Prep
3 sets:
3 touch-and-go + 3 single cleans
– Increase load each set.
1-2 sets:
5 pulls on the rower
5 toes-to-bars
3 cleans (singles)
1-3 muscle-ups
– Use workout variations.
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
