Announcements
June Templum Newsletter
CrossFit Templum – CrossFit
Warm-Up
AMRAP 4:00:
10 mountain climbers
10 air squats
10 push-ups
Specific Warm Up
ROWING WARM-UP
:30 on/:30 off
Keep the chest up and return the arms while the legs are straight.
Keep the chest up and hold the end of each stroke for :01.
Continue to hold for :01, but push/pull harder to make the fan “louder.”
Continue to pull hard, but slowly return to the catch for the next stroke.
Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ s/m.
HANG POWER CLEAN
5 hang clean pulls
5 hang muscle cleans
7-10 hang power cleans
7-10 hang power cleans
Light weight
Strength
Hang Power Clean (On a 6:00 clock:
Build to a heavy hang power clean)
Metcon
Metcon (Time)
For time:
400/500-m row
30 hang power cleans (145/205 lb) RX+
400/500-m row
Intermediate: RX 95/135
Beginner: 35/45# 250 Row
Cool Down
2 sets:
:30 sit and reach stretch
:30 wrist extension stretch/arm
