CrossFit Templum – CrossFit
Warm-Up
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
Specific Warm-up
Pull=up Progressions and build.
Metcon (Weight)
5 sets for load:
1 strict weighted pull-up
– Rest exactly 1:00 between sets.
Score best rep weight
Metcon
Metcon (Time)
3 rounds for time:
30 jumping lunges
25 pull-ups
Intermediate: 15 Pull-ups
Beginner:
20 jumping lunges
15 ring rows
Cool Down
2 sets:
:30 standing quad stretch/leg
:30 banded lat stretch/arm
1:00 bottom squat hold
