CrossFit – Thu, Mar 9

CrossFit Templum – CrossFit

Warm-up

3 rounds:

:30 single-unders

:30 plank shoulder taps

:30 single or double-unders

:30 air squats

– rest :10 between movements

Specific Warm Up

Burpee Pull-up Review and Prep

Metcon

100 Burpee Pull-ups (Time)

For time:

100 burpee pull-ups

– Pull-up bar is 12 in/30 cm above reach.
Intermediate:– Pull-up bar is 6 in/15 cm above reach.

Beginner:50 burpee pull-ups

– Pull-up bar is at wrist height with arms overhead.

Skill

5 sets:

3 strict weighted pull-ups

Cool Down

3 sets:

10 ATY raises

:30 doorway pec-stretch/side