CrossFit Templum – CrossFit
General Warm-up (No Measure)
2 sets:
5 inch worm push-ups
10 scopion stretches
5 push-up to down dog
Bench & rig warm-up
3 sets:
5-10 reps building up in weight
*after each set 5 scap retractions and 5 ring rows
Bench Press (8-8-8-8-8)
*increasing weight
Strict Pull-ups (*5 sets: max reps immediately after bench press set)
*no kipping*
*use bands if needed*
*score best set
Stretching (Checkmark)
2 sets:
1:00 foam roll Lats and upper back
1:00 lacrosse ball smash chest and tri
