Announcements
March Newsletter:http://bit.ly/3YTTHiQ
CrossFit Templum – CrossFit
Warm-Up
3 sets:
10 banded pass throughs
10 alternating soldier kicks
10 banded pull aparts
10 alternating hamstring scoop stretches
Specific Warm-up
1 set:
5 single-arm ring rows/arm
50-m jog
1 set:
5 ring rows
50-m jog
1 set:
5 jumping pull-ups with :03 negative
50-m jog
1 set:
5 banded strict pull-ups
50-m jog
2 sets:
2-5 strict pull-ups
100-m run
Metcon
Metcon (5 Rounds for reps)
5 x AMRAP 3:
400-m run
Max-rep strict pull-ups
– Rest 1:00 between AMRAPs.
Intermediate: Same
Beginner: 300m run & banded pullups
Skill
Metcon (Checkmark)
5 sets:
5-10 strict ring dips
– Rest 1:00 between sets.
Cool Down
Accumulate:
30 reach-roll-lifts
50 banded face pulls
