CrossFit – Tue, Aug 9

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP 5:

Max calorie row/bike

– At the start of every minute athletes perform: 20 shoulder taps (10/per side).

Specific Warm-up

Warm-up (No Measure)

Shoulder Press & Pull-up build and progressions + Practice round:

1 set:

1:00 pull-ups

1:00 shoulder presses

1:00 calorie row

Metcon

Metcon (3 Rounds for reps)

3 rounds for reps:

2:00 pull-ups

2:00 shoulder presses (65/95 lb)

2:00 calorie row

– Rest 1:00 after each movement.

Intermediate: 55/75#

Beginner: Jumping pull-ups & 35/45#

Finisher

Metcon (No Measure)

For completion:

30 v-ups

30 tuck-ups

30 hollow rocks

Cool Down

Warm-up (No Measure)

2 sets:

:30 forearm stretch

:30 child’s pose

:30 standing pike stretch