CrossFit Templum – CrossFit
Warm-up
3 rounds x 10 reps or :30 of:
Samson stretch
Overhead squats
Sit-ups
Hip extensions/good mornings
Pull-ups
Dips
Specific Warm-up
Wall Ball progression:
Test rounds:
2 sets:
10 wall-ball shots (10/11 ft)
3 strict pull-ups
– No rest between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
20 wall-ball shots (14/20 lb)(10/11 ft)
10 strict pull-ups
Intermediate:
20 wall-ball shots (10/14 lb)(10/11 ft)
5 strict pull-ups
Beginner:
12 wall-ball shots (6/10 lb)(10/11 ft)
6 ring rows
Finisher
4 rounds:
:20 med-ball Russian twists (14/20 lb)
– Rest :10
:20 handstand hold
– Rest :10
Cool Down
2-3 sets:
:20 doorway pec stretch/side
20 banded pull-a-parts
