CrossFit Templum – CrossFit
Warm-up
1 set:
5 inchworms + 3 push-ups/rep
:30 shoulder taps
15 hollow rocks
15 supermen
:30 kip swings
Specific Warm Up
Ring MU Progressions & Row and Overhead Lunge Prep:
1 set:
130/150-m row
10 single-DB overhead walking lunges
130/150-m row
5 single-arm DB overhead walking lunges/arm
– For the first 10 lunges, hold one DB with both arms.
Metcon
Metcon (Time)
For time:
10 ring muscle-ups
150-ft single-arm DB overhead walking lunge (25/35 lb)
800/1000-m row
150-ft single-arm DB overhead walking lunge (25/35 lb)
10 ring muscle-ups
Intermediate:
Jumping RM & 100ft OH Lunge
Beginner:
Low Ring Transistions & 100ft, 10/15 OH Lunge
Finisher
Metcon (Checkmark)
Accumulate:
50 GHD sit-ups
50 med-ball twists (14/20 lb)
