CrossFit Templum – CrossFit
Warm-up
3 sets:
:20 jumping jacks
:20 mountain climbers
:20 wide-stance air squats
Dynamic stretching
1 set:
5 elbow-to-instep/leg
10 alternating scorpion stretches
10 lying hip crossovers
10 alternating Samson stretches
Squat therapy
Every :30 for 10 sets:
1 wall-facing squat
– Hold the bottom for :05 before standing.
Specific Warm-up
Wall Ball Prep:
Front Squat
Thruster
Push Press to target
Wall Balls
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Intermediate: 10/14#
Beginner: 75 reps
Finisher
Metcon (Checkmark)
8 sets:
:20 weighted sit-ups 14/20# ball
:10 rest
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
EMOM 10:
2-4 bar muscle-ups
– Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
– If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have: chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.
