CrossFit Templum – CrossFit
Warm-up
On a 7:00 clock:
10 plate ground-to-overheads
10 hollow rocks
10 alternating Samson stretch lunges
:20 bottom-of-squat hold
Specific Warm-up
3 sets of 10 air squats
Wide stance
Narrow
Normal
1 set:
5 shoulder presses
4 shoulder presses
3 shoulder presses
– Rest 1:00-1:30 between sets.
– Build to your starting weight.
Metcon
Metcon (Weight)
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses
*score all 5 set loads added together
Intermediate: 25 air squats
Beginner: 15 air squats
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold
– Use a challenging option for the handstand push-ups that still allows you to complete at least 5 rounds.
– The L-sit hold should be completed in three sets or less.
Modifications :
– Deficit handstand push-ups: Handstand push-ups, pike push-ups
– L-sit hold: One leg extended, knees tucked to chest, plank hold
