Announcements
March Newsletter:http://bit.ly/3YTTHiQ
CrossFit Templum – CrossFit
Warm-Up
1 set:
:30 alternating back rack lunges
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC pass throughs
Specific Warm-up
Muscle up and Deadlift Progression and Build up
4 sets:
Muscle up progressions &
5 deadlifts working from light to workout weight (heavy)
– Lift every 2:00.
Metcon
Metcon (AMRAP – Reps)
6 x 2:00 min rounds:
5 deadlifts (heavy) 70% of 1RM (all sets)
Max muscle-ups in the remaining time
– Rest 1:00 between rounds.
– Score both the deadlift and muscle-up (reps).
Intermediate: Mu Transitions
Beginner: Jumping CTB Pull-ups
Cool Down
2 sets:
:30 banded shoulder stretch/side
:30 banded tricep stretch/side
