CrossFit Templum – CrossFit
Warm-up
2 sets:
20 jumping jacks
30 alternating mountain climbers
10 PVC pass-throughs
5 elbow-to-instep/leg
10 calf stretches/leg
10 counterbalance plate squats
Specific Warm-up
Snatch Prep and build
Skill & Strength
Snatch (10mins to build to heavy single)
Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
Snatch (125/185 lb) RX+
– Every 3:00, including 0:00, run 400 m
Intermediate: 95/135 RX
Beginner: 35/45 & 200m run
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
5 sets:
10 ring dips
:30 L-sit hold
– Perform the L-sit hold on the ground, rings, or boxes or by hanging from a pull-up bar. Your option should allow you to complete the L-sits in 3 sets or less.
– Scale the ring dips by placing one or two feet on the ground and using them for assistance.
