CrossFit Templum – CrossFit
Warm-Up
AMRAP 3:
10 mountain climbers
10 air squats
10 scap pull-ups
Specific Warm Up
Front squat Prep
Pull-up Prep (after front squats work)*
Strength
Front Squat (6-5-4-3-2)
Perform a set every 2min
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
9 pull-ups
3 front squats (95/135 lb)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
Intermediate: 75/115 & 6 Pull-ups
Beginner: 55/75 & Jumping Pull-ups
Work Your Weakness (Strength;Skill;Stamina)
Push Jerk (EMOM 12: 2 Push Jerks)
– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
– Use a rack if it is available.
Cool Down
Accumulate:
:30 lat roll/side
1:00 cobra stretch
