CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
1 set:
10 samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run
1 set:
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run
1 set:
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run
Specific Warm Up
Warm-up (No Measure)
Pullup and KB Swing Progression:
Then…
1 set:
400-m run (200m each partner)
12 KB swings
6 unbroken pull-ups
*one person working while other holds HS or Pushup position*
Metcon
Partner Helen (Time)
4 rounds for time:
400-m run
30 KB swings (35/53 lb)
20 pull-ups
– Partners run together and split swings and pull-ups as needed.
– While on partner is working the other holds a handstand position. Scaled hold push-up plank
Pizza Helen (Time)
3 rounds for time:
Eat one slice of pizza
400 meter run
21 Kettlebell Swings 35/53#
12 Pull-ups
(Noon Class Only)
Finisher
Metcon (AMRAP – Reps)
EMOM 8:
5-10 strict handstand push-ups
