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CrossFit Templum – CrossFit
Partner Warmup -Saturday (No Measure)
Every partner must perform all 3 rounds
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⭐ Partner 1 ⭐
5 Deadlifts
10 BTN elbow rotations
10 FR elbow rotations
5 Hang cleans
5 Strict press
⭐ Partner 2 ⭐
5 Pushup to pike (3 second pause) (Wall)
10 Forward wrist stretch
10 Backward wrist stretch
10 Upside Down wrist stretch
⭐ Partner 3 ⭐
00:30 Left arm dead hang (rig)
00:30 Right arm dead hang (rig)
20 Singles
10 Kip swings
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into
2 rounds each (Empty barbell)
1 Wall walk
10-15 DU
3 Clusters = Squat clean into thruster (135/95)
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When athletes are done with the first part of the warmup athletes may bring weights and build up to workout weight and movements
Teams of 3 – ShoulDozer (AMRAP – Rounds and Reps)
(30:00 Cap)
– – – – – – – – – –
10 DU
1 Wall walk
1 Cluster
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Every round increase reps by 10DU + 1 Wall Walk + 1 Cluster
RX 135/95
Scaled , anything under RX weight , Singles , halfway wall-walks
