Announcements
CrossFit Templum – CrossFit
Warm Up
1 set:
:45 row (slow)
:30 plank shoulder taps
– Maintain an upright torso during the row.
1 set:
:45 row (moderate)
:30 straight-leg sit-ups
– Increase the strength of each stroke with a faster pull during the row.
1 set:
:45 row (fast)
:30 legs-butterflied sit-ups
– Return faster AND pull stronger during the row.
Skill
Metcon (AMRAP – Reps)
Every 2:00 for 5 sets:
1-5 strict chest-to-bar pull-ups RX+
– On the 5th set, perform as many unbroken reps as possible.
RX: Strict Pull-ups
Scale: Strict Elevated Ring Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
100-calorie row
75 sit-ups*
50 pull-ups
RX+ GHD’s
Intermediate: 25 pull-ups
Beginner: 75 cal/60 situps/45 ring rows
Work Your Weakness (Strength;Skill;Stamina)
Power Clean (EMOM 10:
1 power clean)
– Increase loading across as many sets as possible.
– The goal is to find a heavy single for the day.
Cool Down
1 set:
1:00 banded lat stretch/arm
1:00 double-forearm stretch
